Spinach and Pimento Omelet
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ recipeCalories120Calories from Fat35Total Fat4 gSaturated Fat1 gCholesterol0 mgSodium390 mgTotal Carbohydrate8 gDietary Fiber3 gSugars4 gProteins14 gVitamin A80% DVVitamin C100% DVCalcium10% DVIron10% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings4Preparation Time30 minutes
Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation
IngredientsMeasuresFrozen spinach, thawed & dry1 box (10 ounces)Chopped pimentos1 cupDried thyme1 teaspoonChopped scallions¼ cupOlive oil1 teaspoonShredded part-skim mozzarella cheese2 tablespoonsFat-free egg substitute2 cupsWater2 tbspTrans fat-free margarine2 teaspoonDiced tomatoes½ 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.

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