Spinach, Mushroom and Tomato Omelette
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 238 |
| pro | 16 g |
| total fat | 15 g |
| sat. fat | 5 g |
| carb | 12 g |
| fibre | 4 g |
| chol | 337 mg |
| sodium | 612 mg |
| % RDI: | - |
| calcium | 21% |
| iron | 32% |
| vit A | 75% |
| vit C | 30% |
| folate | 62% |
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1 tbsp (15 mL) vegetable oil
1 onion, chopped
3 cups (750 mL) sliced mushrooms (about 8 oz/250 g)
1 clove garlic, minced
1/2 tsp (2 mL) each dried oregano and salt
1/4 tsp (1 mL) pepper
1 bag (10 oz/284 g) fresh spinach, trimmed and coarsely chopped
6 eggs
1/4 cup (50 mL) milk
1/2 cup (125 mL) crumbled feta cheese
2 tomatoes, sliced
Preparation:
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.
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