Healthy Recipes

Spinach and Pimento Omelet
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Frozen spinach, thawed & dry 1 box (10 ounces)
Chopped pimentos 1 cup
Dried thyme 1 teaspoon
Chopped scallions ¼ cup
Olive oil 1 teaspoon
Shredded part-skim mozzarella cheese 2 tablespoons
Fat-free egg substitute 2 cups
Water 2 tbsp
Trans fat-free margarine 2 teaspoon
Diced tomatoes ½ cup


Directions
  1. Chop spinach; place in medium bowl and add the pimentos and thyme.
  2. In a large non-stick frying pan over medium heat, sauté the scallions in olive oil until soft, about 5 minutes.
  3. Add the spinach mixture and warm through. Return to the bowl, add mozzarella, and set aside.
  4. In another medium bowl, whisk together the eggs and water.
  5. Place the frying pan over medium-high heat and let stand for about 2 minutes.
  6. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the eggs (1 cup egg substitute).
  7. Lift and rotate the pan so that the eggs are evenly distributed.
  8. As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  9. When the eggs are mostly set but not dry (in 2 to 3 minutes), spread half of the spinach mixture over the eggs.
  10. Use a spatula to fold the omelet in half. Cut in half and transfer to individual dishes. Repeat with the remaining 1 teaspoon margarine, eggs, and spinach mixture.
  11. Sprinkle each serving with about 2 tablespoons of tomatoes.

Diabetic Exchange
Fruit: 0; Vegetables: 2; Meat: 2; Milk: 0; Fat: 0; Carbs: 0; Other: 0


Nutrition Facts
Serving Size ¼ recipe
Calories 120
Calories from Fat 35
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 4 g
Proteins 14 g
Vitamin A 80% DV
Vitamin C 100% DV
Calcium 10% DV
Iron 10% DV
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