Prep Time: 5 minutes
Cooking Time: 10 minutes
Omelets are a great weekend treat, and also make a quick weeknight dinner. This is a vegetarian version, but you could easily add chopped Canadian bacon to it for a non vegetarian omelet. Serve with a side of fruit and piece of whole grain toast to round out your meal.
2 egg(s), large
2 egg(s), large, whites only
1/2 cup mushrooms, Crimini or button or combo, sliced
1 cup spinach, fresh baby, chopped
1/2 squash, yellow, chopped
1/2 zucchini(s), medium, chopped
1/4 onion(s), medium, diced
1/2 cup cheese, cheddar, low fat, shredded
2 teaspoons canola oil or vegetable oil
Beat eggs and egg whites together in a small bowl. In a small skillet, add oil and heat over medium high heat. Add onions and saute for 1 minute. Add mushrooms and squash and stir. Cook for about 2 minutes until soft. Add chopped spinach and cook for 1 more minute until spinach is wilted. Meanwhile, spray a large nonstick skillet with cooking spray and heat over medium heat. Pour beaten eggs into the skillet and cook with the cover on for about 2 minutes. Sprinkle with cheese and arrange mushroom mixture on top. Place cover on skillet for about 1 to 2 more minutes until egg mixture is cooked. Cut in half with a knife and then fold each half over before removing from the pan.
Per Serving About: 220 calories, 12 g fat, 3 g saturated fat, 0 g trans fat, 220 mg cholesterol, 19 g protein, 10 g carbohydrates, 2 g dietary fiber, 310 mg sodium, Exchanges: 1.5 vegetables, .5 lean meats,2 med fat meats, 1 fat Carb Choices: 0.5