Nutrition Facts
| Serving Size | ¼ recipe |
| Calories | 120 |
| Calories from Fat | 35 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 390 mg |
| Total Carbohydrate | 8 g |
| Dietary Fiber | 3 g |
| Sugars | 4 g |
| Proteins | 14 g |
| Vitamin A | 80% DV |
| Vitamin C | 100% DV |
| Calcium | 10% DV |
| Iron | 10% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
| Servings | 4 |
| Preparation Time | 30 minutes |
Cups of Fruits and Vegetables Per Person: 1.5
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Frozen spinach, thawed & dry | 1 box (10 ounces) |
| Chopped pimentos | 1 cup |
| Dried thyme | 1 teaspoon |
| Chopped scallions | ¼ cup |
| Olive oil | 1 teaspoon |
| Shredded part-skim mozzarella cheese | 2 tablespoons |
| Fat-free egg substitute | 2 cups |
| Water | 2 tbsp |
| Trans fat-free margarine | 2 teaspoon |
| Diced tomatoes | ½ cup |
Directions
- Chop spinach; place in medium bowl and add the pimentos and thyme.
- In a large non-stick frying pan over medium heat, sauté the scallions in olive oil until soft, about 5 minutes.
- Add the spinach mixture and warm through. Return to the bowl, add mozzarella, and set aside.
- In another medium bowl, whisk together the eggs and water.
- Place the frying pan over medium-high heat and let stand for about 2 minutes.
- Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the eggs (1 cup egg substitute).
- Lift and rotate the pan so that the eggs are evenly distributed.
- As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
- When the eggs are mostly set but not dry (in 2 to 3 minutes), spread half of the spinach mixture over the eggs.
- 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.
- Sprinkle each serving with about 2 tablespoons of tomatoes.
Diabetic Exchange
Fruit: 0; Vegetables: 2; Meat: 2; Milk: 0; Fat: 0; Carbs: 0; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.