Egg White Omelet

Egg White Omelet                                                                   Makes 1 serving


4 egg whites
1 oz low fat cheese
1 cup spinach
1/2 cup mushrooms
1 tsp canola oil
1 minced garlic clove
cooking spray


In small skillet heat oil over high heat then add 1 minced garlic clove and mushrooms. Cook for 2 minutes then reduce heat to medium and add spinach. When spinach becomes wilted slide vegetables onto a plate.  Lightly coat the same skillet with cooking spray. Add egg whites swirling to evenly cover the bottom of the pan. Cook for about 2-3 minutes. Using a spatula pick up the eggs and let the uncooked “runny” part of the eggs flow underneath. Cook for another minute. Spoon the cheese and then the spinach mixture onto the top of the eggs and flip one side of the eggs over the other to create the omelet shape and slide onto the plate. Cover with a lid and cook on low heat for 1 minute until cheese is melted.

Nutrition Information per serving:

215 calories, 5 g carbohydrates, 1 g fiber, 27 g protein, 7 g fat, 3 g saturated fat, 200 mg of sodium, 30 mg cholesterol, 2 g sugars