Spinach and Mushroom Omelet
Ingredients List
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3 large egg whites
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1 large egg
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1 tablespoon grated Parmesan cheese
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1 tablespoon shredded reduced-fat Cheddar cheese
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¼ teaspoon salt
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⅛ teaspoon red pepper flakes
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⅛ teaspoon garlic powder
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⅛ teaspoon ground nutmeg
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⅛ teaspoon ground black pepper
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½ teaspoon olive oil
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½ cup sliced fresh mushrooms
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¼ cup diced green onions
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2 tablespoons finely chopped red bell pepper
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1 cup torn fresh spinach
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½ cup diced fresh tomato
Cooking Instructions
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In a small bowl, whisk together egg whites and whole eggs. Stir in Parmesan, Cheddar, salt, red pepper flakes, garlic powder, nutmeg, and black pepper.
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Heat oil in a large skillet over medium heat. Sauté mushrooms, green onions, and bell pepper until softened, about 5 minutes. Add spinach and cook until just wilted, about 1 to 2 minutes. Stir in diced tomato, then pour in the egg mixture. As the eggs begin to set, gently lift the edges to allow the uncooked eggs to flow underneath. Cook for 10 to 15 minutes, until fully set.
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Slice into wedges and serve immediately.
Nutritional Information (per portion)
| 114 | Calories |
| 5g | Fat |
| 6g | Carbs |
| 13g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 114 | |
| % Daily Value * | |
| Total Fat 5g | 7% |
| Saturated Fat 2g | 8% |
| Cholesterol 96mg | 32% |
| Sodium 490mg | 21% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 2g | 6% |
| Total Sugars 3g | |
| Protein 13g | 25% |
| Vitamin C 25mg | 28% |
| Calcium 93mg | 7% |
| Iron 2mg | 8% |
| Potassium 450mg | 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.
Evaluation :
5/5