Nutrition Facts

Serving Size¼ recipe
Calories from Fat35
Total Fat4 g
Saturated Fat1 g
Cholesterol0 mg
Sodium390 mg
Total Carbohydrate8 g
Dietary Fiber3 g
Sugars4 g
Proteins14 g
Vitamin A80% DV
Vitamin C100% DV
Calcium10% DV
Iron10% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Preparation Time30 minutes

Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation

Frozen spinach, thawed & dry1 box (10 ounces)
Chopped pimentos1 cup
Dried thyme1 teaspoon
Chopped scallions¼ cup
Olive oil1 teaspoon
Shredded part-skim mozzarella cheese2 tablespoons
Fat-free egg substitute2 cups
Water2 tbsp
Trans fat-free margarine2 teaspoon
Diced tomatoes½ cup
  1. Directions
  2. Chop spinach; place in medium bowl and add the pimentos and thyme.
  3. In a large non-stick frying pan over medium heat, sauté the scallions in olive oil until soft, about 5 minutes.
  4. Add the spinach mixture and warm through. Return to the bowl, add mozzarella, and set aside.
  5. In another medium bowl, whisk together the eggs and water.
  6. Place the frying pan over medium-high heat and let stand for about 2 minutes.
  7. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the eggs (1 cup egg substitute).
  8. Lift and rotate the pan so that the eggs are evenly distributed.
  9. As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  10. When the eggs are mostly set but not dry (in 2 to 3 minutes), spread half of the spinach mixture over the eggs.
  11. Use a spatula to fold the omelet in half. Cut in half and transfer to individual dishes. Repeat with the remaining 1 teaspoon margarine, eggs, and spinach mixture.
  12. Sprinkle each serving with about 2 tablespoons of tomatoes.