Omelet with Summer Vegetables
Omelet with Summer Vegetables – 1 serving
2/3 cup fresh corn
1/2 cup zucchini, chopped
1 cup spinach leaf, whole, baby
3 tablespoons green onions, chopped
2 tablespoons water
1/4 teaspoon black pepper
3 egg whites
1 tablespoons Gouda cheese, smoked, shredded
1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, and onions; sauté 4 minutes or until vegetables are crisp-tender. Add spinach and cook for 1-2 minutes or until spinach wilts. Remove from heat.
2. Heat a 10-inch nonstick skillet over medium-high heat. Combine , water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.
Calories – 261 Calories; 8g Fat (27.5% calories from fat); 24g Protein; 26g Carbohydrate; 5g Dietary Fiber; 220mg Cholesterol; 337mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Adapted from Cooking Light – I decreased the sodium content and added spinach to my omelet 🙂