Solo Veggie Omelets
Tomato and Spinach Omelets
- ½ onion, chopped
- ¼ red bell pepper, seeded and chopped
- 1 large egg
- 2 egg whites
- 1 tablespoon water
- ½ teaspoon canola oil
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 2 ½ cups packaged baby spinach, rinsed (don’t dry), or regular
- spinach, rinsed and chopped
- 2 large eggs
- ¼ t. salt
- ¼ t. freshly ground pepper
- 2 T. water
- ½ t. olive oil
- 1 small tomato, diced
Solo Veggie Omelets
Spray nonstick omelet pan with cooking spray, set over medium heat and cook onion and pepper, stirring frequently, until tender, about 5 minutes. Transfer veggies to a plate and set aside.
Beat egg and egg whites, and water in a small bowl until frothy.
Heat oil in pan over medium high heat until a drop of water sizzles. Pour in egg mixture and swirl to cover pan. Cook, drawing in edges of egg with an inverted spatula, and tipping the pan to fill the spaces, until egg is set. Sprinkle the onion and bell pepper evenly over half the omelet; fold other have over the filling and slide or flip the omelet onto a plate. Sprinkle with the salt and pepper.
1 serving: 170 calories; 8g fat; 11g carb; 2g fiber; 15g protein; Points value: 4 Tomato and Spinach Omelets
Heat a nonstick omelet pan over medium-high heat. Add spinach with just the water that clings to it. Cook, stirring constantly, until just wilted, about 2 minutes. Drain well, squeezing out all the liquid. Cool slightly, then chop finely (or not).
Beat eggs, salt, pepper, and water in a small bowl until frothy.
Heat oil in the omelet pan over medium high until a drop of water sizzles. Pour in egg mixture and swirl around pan. Cook, drawing in edges with an inverted spatula, tipping the pan to fill the spaces until eggs are set. Sprinkle the spinach and tomato evenly over half the omelet; fold the other half over the filling. Heat through. To serve, slide or flip omelet onto a plate.
1 serving: 206 calories; 13g fat; 8g carbohydrates; 3g fiber; 16g protein; Points value: 5
Hint: Never make an omelet with more than 3 eggs – if serving more than one person, make separate omelets for each.
VIRGINIA EGG COUNCIL
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