Yield: 2 servings
1 cup seeded, chopped unpeeled tomato
1 teaspoon chopped fresh dillweed
1 teaspoon minced fresh chives
Dash of salt
Vegetable cooking spray
1/4 cup chopped purple onion
2 cups loosely packed chopped fresh spinach
3/4 cup hot cooked rice (cooked without salt or fat)
3 tablespoons (3/4 ounce) crumbled feta cheese
1 tablespoon chopped fresh dillweed, divided
1 tablespoon minced fresh chives, divided
2 egg yolks
1 tablespoon skim milk
3 egg whites
Dash of salt
1 tablespoon all-purpose flour
1/8 teaspoon freshly ground pepper
Fresh dillweed sprigs (optional)
Combine first 4 ingredients; stir well, and set aside. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 2 minutes. Add spinach; sauté 1-1/2 minutes or until spinach begins to wilt. Stir in rice, feta cheese, 1-1/2 teaspoons dillweed, and 1-1/2 teaspoons chives, and set aside.
Beat egg yolks in a bowl until thick and pale (about 5 minutes). Add milk; beat until well blended, and set aside.
Beat egg whites (at room temperature) and salt until soft peaks form. Add the remaining dillweed, remaining chives, flour, and pepper, beating until stiff peaks form. Gently fold into egg yolk mixture.
Coat a medium-size nonstick skillet with cooking spray, and place over medium heat until hot. Spread egg mixture evenly in skillet; top with spinach mixture. Cover, reduce heat to medium-low, and cook 10 minutes or until center is set.
Carefully loosen omelet with a spatula, and fold in half; gently slide omelet onto a warm serving plate. Spoon tomato mixture over top. Cut omelet in half; garnish with dillweed, if desired.
Nutritional Information:
CALORIES 262 (31% from fat) PROTEIN 14.5g FAT 8.9g (SAT 3.3g, MONO 2.6g, POLY 1g) CARB 31.8g FIBER 4.5g CHOL 228mg IRON 3.9mg SODIUM 410mg CALCIUM 176mg