A Recipe From DietWatch
Ingredients
3 egg whites (large)
1 whole large egg
Pinch of salt; ground black pepper to taste
1/2 ounce grated reduced fat sharp cheddar cheese (scant 2 tablespoons)
1/3 cup chopped baby spinach leaves (washed and dried)
Fresh parsley
Method
Beat the egg whites, egg and salt together lightly. Add pepper. Heat a nonstick omelette pan (5" to 6") or a small nonstick sauté pan to medium/high heat. Coat the pan with nonstick cooking spray and pour in all the egg mixture. While tilting the pan, lightly stir the mixture with the flat part of a fork until most of the egg has thickened. Put the pan directly on the heat for another 20 to 30 seconds to set the eggs. Top (mostly in the middle) with the cheese and spinach. Use a nonmetal spatula to immediately lift under the edges and fold the omelette in half while sliding it out of the pan onto a plate. Garnish with parsley.
Yield: 1 serving (about 6 ounces prepared)
Nutrition facts per serving: Calories 169; Fat 7.6 g; Saturated fat 3.3 g; Cholesterol 222 mg; Sodium 370 mg; Carbohydrate 2 g; Dietary fiber 0.5 g; Sugars 0 g; Protein 22 g; Vitamin A 265 RE; Vitamin C 5 mg; Calcium 175 mg; Iron 1.3 mg. This recipe is 41 percent fat.
Carbohydrate Points: .13
Carbohydrate (g): 2
Exchanges: 3 Lean Meat
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