Egg White Omelet with Spinach, Onions & Tomatoes

Egg White Omelet with Spinach, Onions & Tomatoes

Active Time: 10 minutes | Total Time: 10 minutes

Serves:

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Added by Kelley H
on January 13, 2011

Ingredients

Healing Benefits

This Recipe:

Tomatoes: A Powerful Prostate Protector

Preparation

In a small, safe, nonstick skillet, heat the oil over medium heat.
Add the onions, tomatoes and spinach. Cook until the onion is soft, about 3 to 5 minutes. Stir in a pinch of salt. Transfer the spinach mixture to a bowl. Cover and keep warm.
In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy.
Spray coat a medium, safe nonstick skillet or omelet pan with cooking spray and heat over medium heat.
Add 1/2 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Use a rubber scraper to gently lift the eggs up and allow the uncooked egg whites to flow underneath.
Spoon 1/2 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Serve.

The Benefits

*Excellent Source of: Iron, Protein, Selenium, Vitamin A, Vitamin C, Riboflavin
*Good Source of: Fiber
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sugars, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 12.5

Calories: 128

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	5.3 g	*
Saturated Fat	0.7 g	*
Monosaturated Fat	3.7 g	*
Polyunsaturated Fat	0.54 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	40 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	10.4 g	*
Sugars	2.1 g	*
Fiber	3.6 g	*
Protein	16.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	4630.2 IU	93%
Vitamin C	24.3 mg	40%
Vitamin D	0 IU	0%
Vitamin E	0.81 IU	3%
Vitamin B6	0.04 mg	2%
Vitamin B12	0.12 mcg	2%
Vitamin K	4.7 mg	6%
Folate	11 mcg	3%
Niacin	0.25 mg	1%
Riboflavin	0.59 mg	35%
Thiamin	0.02 mg	1%
MINERALS
Calcium	76.2 mg	8%
Copper	0.05 mg	2%
Iron	5.7 mg	32%
Magnesium	18.5 mg	5%
Manganese	0.07 mg	4%
Phosphorous	29 mg	3%
Potassium	280.7 mg	8%
Selenium	26.5 mcg	38%
Sodium	611.5 mg	25%
Zinc	0.1 mg	1%
PHYTONUTRIENTS
Alpha-carotene	15.6 mcg
Beta-carotene	70.2 mcg
Beta-cryptoxanthin	0.12 mcg
Lutein + zeaxanthin	20.3 mcg
Lycopene	398.8 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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