This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.

Serves 6

Ingredients:

       
  • 1/2 cup all-purpose (plain) flour
  •    
  • 1 cup fat-free milk
  •    
  • 1 tablespoon trans fat-free margarine
  •    
  • 1 cup egg substitute
  •    
  • 1 cup chopped smoked ham
  •    
  • 1 small onion, chopped
  •    
  • 1 1/2 cups shredded reduced-fat Swiss cheese (about 6 ounces)
  •    
  • 1 cup fresh spinach, chopped, plus spinach leaves for garnish

Directions:

Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.

In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.

Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.

Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.

Nutritional Analysis (per serving)

Serving size: A 2 1/2-inch slice
  • Total carbohydrate: 13 g
  • Dietary fiber: 0.5 mg
  • Sodium: 546 mg
  • Saturated fat: 4 g
  • Monounsaturated fat: 1 g
  • Total fat: 9 g
  • Cholesterol: 31 mg
  • Protein: 19 g
  • Calories: 209
  • Dairy foods low-fat or fat-free: 1
  • Meats poultry and fish: 2
  • Meat and meat substitutes: 2
  • Milk and milk products: 1
Last Updated: 2014-09-16
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