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
  • 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.