- 3 egg whites
- 1 tablespoon nonfat milk
- 1/2 tsp dried mixed herbs
- Freshly ground black pepper
- 3/4 cup chopped fresh baby spinach
- 1 tablespoon reduced-fat shredded sharp cheddar or grated Parmesan
Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat.
Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges.
As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath.
When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half.
Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g),
Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g
*Courtesy of : Fiona Haynes, About.com Guide