Feta and Spinach Omelet
Calories 224 (36% from fat)
Fat 9 gram
Saturated Fat 4 gram
Trans Fat 0 gram
Cholesterol 201 mg.
Sodium 1260 mg.
Carb. 11 gram
Fiber 3.6 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 26 gram
Ingredients
olive oil cooking spray
1/4 cup onion, chopped
1 cup fresh baby spinach
1/2 cup tomato, chopped
1/4 tsp. kosher salt
1/4 tsp. black pepper, ground
1 large whole egg
3 large egg whites
1/4 cup reduced fat crumbled feta cheese
A simpe tasty omelet low in calories and packed in protein.
This recipe is higher in sodium. If you're on a low sodium diet, you should consider another option.
1. Heat a non-stick pan over medium-high heat. Once it's hot, lightly coat with olive oil spray.
2. Cook the onions, while stirring, until they start to brown. About 2-3 minutes.
3. Add the spinach, tomato, salt and pepper and mix them in with the onions. Stir until the spinach is wilted, about 1 minute. Pour it out from the pan and set aside.
4. Reduce heat on pan to medium.
5. Whisk together the eggs until combined. Lightly coat the pan with olive oil spray again and add the eggs. Cook for approximately 1 to 2 minutes, until the egg starts to set.
6. Flip omelet over. Pour the feta cheese and spinach mixture over top the eggs. Once the omelet is cooked on the bottom side, you can fold it in half with the ingredients inside and serve.
Yield: 1 Serving
