Egg-White Omelette with Spinach and Tomato

A dieter’s dream omelette that—and I was amazed—tasted as if it were made from whole eggs: in other words, delicious!

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.

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Sweet Cardomom-Carrot Pudding

We're happy to be your comfort food.
We’re happy to be your comfort food.

Shredded carrots and rice simmer in soy milk and are then sweetened and delicately flavoured with cardamom.  This pudding is related to carrot halwa, an Indian dish, but it’s lower in fat and sugar and doesn’t include nuts.  It’s filling and delicious whether hot, warm, or cool.

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Makes 5 ½-cup servings

 Cooking Tip:

 The key to this dessert is the stirring.  You should stir frequently during the first 45 minutes and regularly in the last 15 minutes.  Is this a lot of stirring?  Yes.  Is it worth it? Absolutely.

  • 4 cups soy or other alternative milk (your choice may affect the points count)
  • 2 cups shredded carrots (2 large carrots)
  • 2 tbsp. uncooked white rice
  • ½ cup artificial sugar
  • 1 tsp. margarine
  • ¼ tsp. ground cardamom


  1. In medium-size heavy saucepan, put milk, carrots, and rice.
  2. Bring to boil and then reduce heat and simmer, uncovered.
  3. Stir frequently so that milk doesn’t form a skin or burn to the bottom of the pot.
  4. Simmer for about 45 minutes until milk is reduced by half.
  5. Stir in artificial sugar and margarine.
  6. Continue simmering and stirring for another 15 minutes (mixture will be thicker).
  7. Pour into 1/2 cup serving dishes.
  8. Mixture will continue to thicken as it cools.
  9. Serve hot, warm, or cool.

For Weight Watchers: 2 points per ½-cup serving on the Points plan and 3 points per ½-cup serving on the PointsPlus plan.

Nutritional Information for a ½-cup serving:

  • Calories 122.4 (33.2 from fat)
  • Protein 7.4 grams
  • Fat 3.8 grams
  • Carbohydrate 14.8 grams
  • Fibre 2.2 grams
  • Cholesterol 0 mg
  • Sodium 68.8 mg

This food is very low in cholesterol. It is also a good source of Riboflavin, Pantothenic Acid and Magnesium, and a very good source of Vitamin A, Vitamin D, Vitamin B12 and Calcium.

(Adapted from “Carrot Pudding” in A Collection of Recipes Celebrating Ontario’s Flavours)