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This spinach and mushroom omelet makes a hearty but healthy breakfast or brunch. Serve with a slice of whole grain toast and cut-up fruit.
Ingredients
- 3 large egg whites
- 1 large egg
- 1 tablespoon grated Parmesan cheese
- 1 tablespoon shredded reduced-fat Cheddar cheese
- ¼ teaspoon salt
- 1/8 teaspoon red pepper flakes
- 1/8 teaspoon garlic powder
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground black pepper
- ½ teaspoon olive oil
- ½ cup sliced fresh mushrooms
- ¼ cup diced green onions
- 2 tablespoons finely chopped red bell pepper
- 1 cup torn fresh spinach
- ½ cup diced fresh tomato
Directions
Step 1
Whisk egg whites and egg together in a small bowl. Mix in Parmesan, Cheddar, salt, red pepper flakes, garlic powder, nutmeg, and pepper.
Step 2
Heat oil in a large skillet over medium heat. Saut? mushrooms, green onions, and bell pepper until tender, about 5 minutes. Add spinach and cook until just wilted, 1 to 2 minutes. Stir in tomato, then pour in egg mixture. As egg mixture starts to set, lift the edges and let the uncooked portion flow underneath. Cook until egg mixture sets, 10 to 15 minutes.
Step 3
Cut into wedges and serve immediately.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 114 | |
| % Daily Value * | |
| Total Fat5g | 7% |
| Saturated Fat2g | 8% |
| Cholesterol96mg | 32% |
| Sodium490mg | 21% |
| Total Carbohydrate6g | 2% |
| Dietary Fiber2g | 6% |
| Total Sugars3g | |
| Protein13g | |
| Vitamin C25mg | 125% |
| Calcium93mg | 7% |
| Iron2mg | 8% |
| Potassium450mg | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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