- 3 egg whites
- 2 teaspoons chopped fresh dill
- Salt & pepper to taste
- 1/2 cup loosely packed, thinly sliced fresh spinach
- 1 roma tomato, chopped
- 2 tablespoons grated reduced-fat Cheddar cheese
Instead of spinach use thinly sliced capsicum and Spanish onion with a pinch of paprika. For variety add a couple of sliced olive (remove all oil). Serve with toasted, unbuttered 1 slice of wholegrain bread for extra fibre. Use chives instead of dill. Use another fat reduced or low fat cheese (opt for a tasty cheese).
Note: FatBlaster recommend using a non stick pan, so you don’t consumer the extra calories from using oil, butter or spray in a conventional pan.
- Whisk the egg whites, 1 teaspoon water, dill (or chives) and pepper/salt in a medium bowl until soft peaks form. Toss the spinach, tomato and cheese in a small bowl.
- Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the eggs begin to set on the bottom.
- Lift up the edge of eggs with a spatula, pushing the cooked part towards the centre of the pan and letting the uncooked portion run underneath. Cook until the eggs are almost set and the bottom is just lightly browned.
- Spread the spinach filling over half the omelette, leaving a 10mm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve at once.
Energy 120 calories, protein 18g, total fat 4g, saturated fat 2g, cholesterol 12mg, total carbohydrate 2g sugars 2g, fibre 5g, sodium 287mg
Submitted by Kathy Gair