A delicious basic omelette minus the fat and cholesterol
Ingredients
3 egg whites
2 teaspoons chopped fresh dill
pepper
1/2 cup thinly sliced fresh spinach
1 tomato, chopped
2 tablespoons grated light Cheddar cheese
Directions
Whisk the egg whites, 1 teaspoon water, dill and pepper in a medium bowl until soft peaks form.
Toss the spinach, tomato and Cheddar in a bowl.
Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the egg whites begin to set on the bottom. Lift up the edge of eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath. Cook until the egg whites are almost set and the bottom is just lightly browned.
Spread the spinach filling over half the omelette, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve!
calories 113, calories from fat 27, fat 3 g, , carbohydrate 5 g, fibre 2 g, , protein 15 g.
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