SPINACH, TOMATO, AND FETA EGG WHITE OMELETTE
Steps:
- Heat a skillet over medium heat and spray with cooking spray.
- Whisk egg whites with salt and pepper in a bowl. Pour egg mixture into the heated skillet and swirl until eggs cover entire bottom of skillet; cook for 1 to 2 minutes. Arrange spinach, tomatoes, and feta cheese in the middle of the eggs. Cook until edges of eggs begin to curl up, 2 to 3 more minutes. Loosen omelet from the skillet using a spatula and fold in half; continue cooking until cheese is melted, 2 to 3 more minutes.
Nutrition Facts : Calories 121.2 calories, Carbohydrate 6.5 g, Cholesterol 16.8 mg, Fat 4.4 g, Fiber 1.3 g, Protein 14.7 g, SaturatedFat 2.9 g, Sodium 396.2 mg, Sugar 1.5 g
SPINACH, TOMATO, AND CHEESE OMELET
This dish is great for a pregnant woman and her developing baby. It's rich in protein and laced with vitamins A and C, folic acid, and magnesium.
Provided by ElizabethKnicely
Categories Breakfast
Time 20m
Yield 1 omelet with toast, 1 serving(s)
Number Of Ingredients 9
Steps:
- In a small mixing bowl, beat eggs with milk. Add spinach and tomatoes. Season with salt and pepper.
- Heat olive oil in a nonstick skillet over low to medium heat. Add eggs and swirl to coat bottom of the pan. Let eggs set, about 2 minutes.
- Place cheese slices on one side of omelet. Gently fold other half over the top of the cheese. Press slightly. Allow cheese to melt, about 1 minute. Remove from pan, serve with whole wheat toast, and enjoy!
- Makes 1 serving.
- VARIATIONS:.
- Use as many of your favorite vegetables in this omelet as you like. You can also replace the Swiss cheese with another type of cheese that's safe during pregnancy, like cheddar or American. (The CDC recommends that pregnant woman avoid soft cheeses, even if they're pasteurized.).
BABY SPINACH OMELET
Steps:
- In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
- In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.
Nutrition Facts : Calories 186 calories, Carbohydrate 2.8 g, Cholesterol 378.6 mg, Fat 12.3 g, Fiber 0.8 g, Protein 16.4 g, SaturatedFat 4.5 g, Sodium 278.7 mg, Sugar 1.3 g
MOZZARELLA AND TOMATO SAUCE OMELETS
Steps:
- Place first 3 ingredients in processor. Chop finely using on/off turns. Heat oil in heavy large saucepan over medium heat. Add chopped vegetables and sauté until tender and beginning to brown, about 15 minutes. Add tomatoes, reserved juices, herbs and sugar. Season with salt and pepper. Cover partially and simmer until tomato sauce thickens, stirring occasionally, about 35 minutes.( Can be prepared up to 1 month ahead. Freeze.)
- Whisk 2 eggs with 1 teaspoon water until well blended. Melt 1 tablespoon butter in nonstick skillet over medium heat. Pour egg mixture into skillet. Using spatula, lift edges of eggs as they cook, letting uncooked part run underneath until omelet is cooked but still creamy. Spoon 2 tablespoons tomato sauce over half of omelet. Sprinkle with 2 tablespoons mozzarella. Slide out onto plate, folding omelet over filling. Keep warm. Repeat process with remaining eggs, water, butter, sauce and cheese. Spoon any remaining tomato sauce over omelets.
MOZZARELLA, SPINACH, AND TOMATO OMELET
Steps:
- Heat a nonstick skillet coated with cooking spray over medium heat. Add the whisked eggs and allow to cook for 2 to 3 minutes. Add in spinach, tomatoes, and cheese and fold over into an omelet. Allow to cook for 2 to 3 additional minutes. Serve with toasted English muffin half. Calories 290 Protein 26g Carbs 22g Fiber 4g Fat Total 12g
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