Egg White Omelet with Spinach, Onion, Mushrooms, Tomatoes and Herbs

Lots of protein, vitamins, antioxidants and less than 150 calories.

(serves 1)

Ingredients:

• Nonstick pan spray
• 4 egg whites, beaten with a fork
• 1 cup fresh spinach leaves, rinsed and patted dry
• 2 teaspoon minced onion
• 2 fresh mushrooms, diced
• 2 tablespoon diced fresh red tomato
• 1 teaspoon olive oil
• 1 teaspoon fresh chopped herbs or 1/4 teaspoon dried herbs of choice

Directions:

Spray the omelet pan with nonstick pan spray. Heat the pan over medium high heat. Add the spinach leaves, onion, mushrooms and tomato, and saute until vegetables soften, about 2 minutes. Remove the vegetables from to pan to a small plate and set aside.

Wipe out the omelet pan with paper towel, return to the heat, and add the olive oil, swirling to coat the pan with the oil. Pour in the egg whites, and lift the edges of the omelet as they set, allowing the uncooked egg to run underneath. When omelet is just set, flip it over to briefly cook the other side. Top with the sauteed vegetables and herbs and fold in half to serve.

Nutritional Analysis Per Serving:

• Calories: 135
• Protein: 17 grams
• Fat: 5 grams
• Carbohydrate: 7 grams