Golden Egg White Omelets with Spinach and Cheese Recipe

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Golden Egg White Omelets with Spinach and Cheese
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Ingredients
10
Count
Nutrition
599
Calories
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Ingredients:

Directions:

  1. Make pepper purée: Preheat broiler.
  2. Broil bell peppers on a broiler pan about 5 inches from heat, turning occasionally with tongs, until skins are blackened, about 15 minutes. Transfer to a bowl and let stand, covered, until cool enough to handle, about 20 minutes. Peel peppers, discarding stems and seeds, and coarsely chop, then purée in a blender with 2 tablespoons water, scraping down sides of blender, until smooth.
  3. Prepare spinach: Cook onion in 1 teaspoon oil in a 12-inch nonstick skillet over moderate heat, stirring frequently, until golden, about 5 minutes. Stir in spinach, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and remaining 1/4 cup water and cook, stirring, until spinach is wilted, about 3 minutes. Transfer to a colander set over a bowl and drain off excess liquid, gently pressing on spinach.
  4. Make omelets: Whisk together pepper purée and flour in a large bowl, then whisk in egg whites and remaining teaspoon salt and 1/4 teaspoon pepper until combined.
  5. Heat 1/2 teaspoon oil in an 8-inch nonstick skillet over moderate heat until hot but not smoking. Pour 1/2 cup egg mixture into skillet and cook, lifting up cooked egg around edge occasionally to let raw egg flow underneath, until omelet is set but top is still slightly moist, about 2 minutes. Spoon one fourth of spinach over half of omelet and sprinkle with 1 tablespoon cheese. Fold remaining half of omelet over filling using a heatproof plastic spatula and transfer to a plate. Keep warm, covered with foil.
  6. Make 3 more omelets with remaining egg mixture, oil, spinach, and cheese in same manner.
  7. Cooks' notes: ·The egg whites in this recipe may not be fully cooked. If salmonella is a problem in your area, cook omelets until tops are completely set. ·Pepper purée and spinach filling can be made 1 day ahead and chilled separately, covered. Reheat spinach before making omelets.
  8. Each serving contains about 153 calories and 5 grams fat. Nutritional analysis provided by Gourmet
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 599.44 Kcal (2510 kJ)
Calories from fat 204.87 Kcal
% Daily Value*
Total Fat 22.76g 35%
Cholesterol 31.19mg 10%
Sodium 4299.04mg 179%
Potassium 1380.25mg 29%
Total Carbs 36.99g 12%
Sugars 15.65g 63%
Dietary Fiber 6.25g 25%
Protein 56.14g 112%
Vitamin C 257.6mg 429%
Vitamin A 5.9mg 197%
Iron 102.6mg 570%
Calcium 413.9mg 41%
Amount Per 100 g
Calories 63.39 Kcal (265 kJ)
Calories from fat 21.67 Kcal
% Daily Value*
Total Fat 2.41g 35%
Cholesterol 3.3mg 10%
Sodium 454.64mg 179%
Potassium 145.97mg 29%
Total Carbs 3.91g 12%
Sugars 1.66g 63%
Dietary Fiber 0.66g 25%
Protein 5.94g 112%
Vitamin C 27.2mg 429%
Vitamin A 0.6mg 197%
Iron 10.9mg 570%
Calcium 43.8mg 41%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 13.1
    Points
  • 15
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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