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Spinach Herb Omelette Recipe
|Seeded chopped tomato||1 Cup (16 tbs) (Unpeeled)|
|Chopped fresh dill||1 Teaspoon|
|Minced fresh chives||1 Teaspoon|
|Vegetable cooking spray||1 Tablespoon|
|Chopped purple onion||1⁄4 Cup (4 tbs)|
|Loosely packed chopped spinach||2 Cup (32 tbs)|
|Cooked rice||3⁄4 Cup (12 tbs), cooked without salt or fat|
|Crumbled feta cheese||3⁄4 Ounce|
|Chopped fresh dill||1 Tablespoon, divided|
|Minced fresh chives||1 Tablespoon, divided|
|Skim milk||1 Tablespoon|
|All purpose flour||1 Tablespoon|
|Freshly ground pepper||1⁄8 Teaspoon|
Serving size: Complete recipe
Calories 717 Calories from Fat 245
% Daily Value*
Total Fat 28 g42.4%
Saturated Fat 8.3 g41.6%
Trans Fat 0 g
Cholesterol 389.4 mg
Sodium 937.2 mg39.1%
Total Carbohydrates 86 g28.8%
Dietary Fiber 15.3 g61.1%
Sugars 11.3 g
Protein 40 g79.3%
Vitamin A 988.9% Vitamin C 316%
Calcium 73.9% Iron 106%
*Based on a 2000 Calorie diet
Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
Add onion, and saute 2 minutes.
Add spinach, and saute 1 1/2 minutes or until spinach begins to wilt.
Stir in rice, cheese, 1 1/2 teaspoons dill, and 1 1/2 teaspoons chives, and set aside.
Beat egg yolks in a bowl until thick and pale (about 5 minutes).
Add milk; beat until blended, and set aside.
Beat egg whites and salt until soft peaks form.
Add remaining 1 1/2 teaspoons dill, remaining 1 1/2 teaspoons chives, flour, and pepper, beating until stiff peaks form.
Gently fold into egg yolk mixture.
Coat a medium nonstick skillet with cooking spray, and place over medium heat until hot.
Spread egg mixture evenly in skillet; top with spinach mixture.
Cover, reduce heat to medium-low, and cook 10 minutes or until center is set.
Carefully loosen omelet with a spatula, and fold in half; gently slide onto a warm serving plate.
Spoon tomato mixture over top.
Cut omelet in half; garnish with dill, if desired.