Egg-White Omelette with Spinach and Tomato
The original recipe called for less vegetables but, in the spirit of more-vegetables-are-better, I added green onions and used an entire package of spinach rather than the called-for cup of loosely packed spinach leaves.
I knew that this would create a lot of filling and likely mean I wouldn’t have a picture-perfect omelette, but damn such consequences, I say. I’d rather have a diet-perfect omelette. Full speed ahead!
By the way, eggs and spinach seem to be a match made in heaven, but you could try this with other vegetables and, if you don’t mind some additional calories, use soft goat cheese instead of sheep romano.
Makes 2 servings
- 1 9 oz. package baby spinach, cooked: about ¾ cup
- 2 plum tomatoes, small dice
- 4 green onions, thinly sliced
- ¼ cup sheep romano, grated
- 1 cup egg whites: about 8 eggs (I used one carton of egg whites.)
- 2 tsps. water
- 1 tsp. dried dill or 2 tsp. fresh dill
- Salt, to taste
- Cooking spray
- Prepare spinach, tomatoes, onions, and cheese. After cooking spinach down to very soft leaves, drain by squeezing the leaves to get out as much moisture as possible. Then, using a knife or scissors, chop into small pieces.
- Mix spinach, tomato, onions, and cheese in a small bowl.
- Put egg whites, water, and dill in a medium bowl.
- Beat this mixture until egg whites form soft peaks or ridges.
- Heat a large non-stick skillet with cooking spray and set over medium heat for 1 minute. (Use your timer because you need to have the pan at just the right heat.)
- Pour the egg-white mixture into the pan and cook until eggs begin to set on the bottom. (About 1 minute.)
- Lift up the edge of the eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath. Swivel pan so that the egg-white mixture fills the pan.
- Cook until egg-whites are almost set and bottom is lightly browned. (About 2 minutes.)
9. Spread spinach-tomato-onion-cheese mixture over ½ of the omelette, leaving about a ½” border and at the middle line. (You’ll have a lot of mixture and you want to be able to fold the omelette.)
10. Fold omelette in half.
11. Cook for 2 minutes. Serve immediately.
For Weight Watchers: 2.5 points per serving on the Points plan and 3 points per serving on the PointsPlus plan.
(Adapted from “Egg-White Omelette with Spinach, Tomato and Cheddar” in Eat to Beat Diabetes by Reader’s Digest Association (Canada))