By Mayo medical institution Staff
Sept. 16, 2014
This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.
Number of servings Serves 6
- 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
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 fat 9 g
Saturated fat 4 g
Trans fat Trace
Monounsaturated fat 1 g
Cholesterol 31 mg
Sodium 546 mg
Total carbohydrate 13 g
Dietary fiber 0.5 mg
Added sugars 0 g
Protein 19 g
Meats, poultry and fish 2
Dairy foods (low-fat or fat-free) 1
Milk and milk products 1
Meat and meat substitutes 2