See Also: Greek Isles Omelet(recipes)
Three-Egg Omelet(recipes)
Isles(medicine)
Scilly Isles(dictionary)
Western Isles(tourism)
British Isles(dictionary)
Vegetable Omelet(recipes)
Scilly, Isles of(encyclopedia)
Garden Omelet(recipes)
Isles (as used in expressions)(encyclopedia)

Greek Isles Omelet (recipes)


Greek Isles Omelet

Yield: Makes 2 servings

Combine artichoke hearts, spinach, tomatoes and ripe olives for a Mediterranean-inspired omelet filling. Cholesterol-free egg substitute keeps the total fat at a mere 3 grams per serving.





Ingredients:



Nonstick cooking spray

1/4cup chopped onion

1/4cup canned artichoke hearts, rinsed and drained

1/4cup washed and torn spinach leaves

1/4cup chopped plum tomato

2tablespoons sliced pitted ripe olives, rinsed and drained

1cup cholesterol-free egg substitute

Dash black pepper









Preparation:





1.Spray small nonstick skillet with cooking spray; heat over medium heat until hot. Cook and stir onion 2 minutes or until crisp-tender.2.Add artichoke hearts. Cook and stir until heated through. Add spinach, tomato and olives; toss briefly. Remove from heat. Transfer vegetables to small bowl. Wipe out skillet and spray with cooking spray.3.Combine egg substitute and pepper in medium bowl. Heat skillet over medium heat until hot. Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes; as eggs begin to set, gently lift edge of omelet with spatula and tilt skillet so uncooked portion flows underneath.4.When egg mixture is set, spoon vegetable mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate.









Nutritional Information:







Serving Size: 1/2 of omelet







Sodium

538 mg







Protein

13 g







Fiber

1 g







Carbohydrate

7 g







Saturated Fat









Total Fat

3 g







Calories from Fat

26 %







Calories

111









Dietary Exchange:







Meat

2







Vegetable

1