• Spinach and Pimento Omelet

    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
    1. Chop spinach; place in medium bowl and add the pimentos and thyme.
    2. In a large non-stick frying pan over medium heat, sauté the scallions in olive oil until soft, about 5 minutes.
    3. Add the spinach mixture and warm through. Return to the bowl, add mozzarella, and set aside.
    4. In another medium bowl, whisk together the eggs and water.
    5. Place the frying pan over medium-high heat and let stand for about 2 minutes.
    6. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the eggs (1 cup egg substitute).
    7. Lift and rotate the pan so that the eggs are evenly distributed.
    8. As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
    9. When the eggs are mostly set but not dry (in 2 to 3 minutes), spread half of the spinach mixture over the eggs.
    10. 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.
    11. Sprinkle each serving with about 2 tablespoons of tomatoes.

    Diabetic ExchangeFruit: 0; Vegetables: 2; Meat: 2; Milk: 0; Fat: 0; Carbs: 0; Other: 0Diabetic 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.

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