Spinach, Mushroom and Tomato Omelette

Author: Canadian Living

Serve with: Green salad. The best bets for vegetables with nutrients are the most colourful ones, such as spinach and tomatoes. Spinach is an excellent source of folate and lutein; tomatoes are rich in lycopene.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion
  • 3 cups sliced mushrooms
  • 1 minced clove of garlic
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 bag (10 oz/284 g) fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup crumbled feta cheese
  • 2 tomatoes

Method

In large nonstick ovenproof skillet, heat oil over medium heat; cook onion, mushrooms, garlic, oregano, salt and pepper until liquid is evaporated, about 8 minutes.

Add spinach; cover and cook, stirring once, just until spinach is wilted, about 5 minutes.

In bowl, whisk eggs with milk; add to pan along with cheese, stirring gently to combine. Reduce heat to medium-low. Top with tomatoes; cook for 10 minutes or until slightly runny. Broil for 3 to 5 minutes or until set. Cut into wedges.

Nutritional facts <b>Per serving:</b> about

  • Sodium 612 mg
  • Protein 16 g
  • Calories 238.0
  • Total fat 15 g
  • Cholesterol 337 mg
  • Saturated fat 5 g
  • Total carbohydrate 12 g

%RDI

  • Iron 32.0
  • Fibre 0.0
  • Folate 62.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 21.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 75.0
  • Vitamin C 30.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Spinach, Mushroom and Tomato Omelette