Egg white, spinach and feta omelet

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 284.5
  • Total Fat: 17.3 g
  • Cholesterol: 235.5 mg
  • Sodium: 915.2 mg
  • Total Carbs: 4.5 g
  • Dietary Fiber: 1.3 g
  • Protein: 28.0 g

View full nutritional breakdown of Egg white, spinach and feta omelet calories by ingredient
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Introduction

Omelet with 1 egg, 3 egg whites, fresh spinach and reduced fat Feta Cheese Omelet with 1 egg, 3 egg whites, fresh spinach and reduced fat Feta Cheese
Number of Servings: 1

Ingredients

    1 Large Egg
    3 Large Egg Whites
    Fresh Spinach, destemmed and chopped
    Reduced Fat Feta Cheese
    Cooking Spray

Tips

Add the salt to your eggs right before you transfer to the pan. Salt can ruin eggs if it sits in them too long.

Use twice as much fresh spinach as you think you want. It cooks down A LOT. Two handfuls of fresh spinach (approx. 2 cups) cooks down to 1/4 cup or less.

Some people prefer their eggs to be VERY well done and some, less so. Feel free to adjust temperature and cooking time to suit your own tastes.

This recipe is also good with egg beaters. Probably has fewer calories as well. Feel free to substitute.


Directions

Destem and chop spinach. Spray small pan with cooking spray. Sautee fresh spinach over meduim or medium-high heat until cooked down. Put spinach on a paper-towel lined plate.

Beat egg and egg whites together. Add a pinch of salt if desired. Spray pan with cooking spray again and pour eggs into pan. Pan will already be hot so expect sizzling and some bubbling. Allow eggs to cook for 30 seconds to 1 minute WITHOUT DISTURBING them.

As eggs are cooking, dab spinach with another paper-towel to remove excess moisture.

Once the eggs have set, gently lift up the edges of the eggs to allow more of the egg mixture to touch the pan. Add the spinach and feta to the middle of the eggs. At this point you can either flip the entire omelet over. But I prefer to fold it in half and wait another 45 seconds - 1 minute (this reduces the amount of melted cheese you'll have to wash off your pan drastically). I then flip the folded omelet to the other side to make sure the middle has been cooked thoroughly. This usually takes only 10-15 seconds. Transfer to your plate and enjoy.

Serving Size: Makes one Omelet

Number of Servings: 1

Recipe submitted by SparkPeople user PRIMA_LUCE.

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