Spinach-Ricotta Omelet
Yes, you can have an omelet! Even though egg yolks are high in cholesterol, just one in this omelet adds some body and flavor while still keeping cholesterol low.
INGREDIENTS
- 1 (10-ounce) package frozen chopped spinach, thawed and drained
- ½ cup part-skim ricotta cheese
- 2 tablespoons grated Parmesan cheese
- ⅛ teaspoon nutmeg
- 7 egg whites
- 1 egg yolk
- ¼ cup milk
- ⅛ teaspoon pepper
- 1 tablespoon olive oil
- ¼ cup finely chopped onion
Press spinach between layers of paper towel to remove all excess moisture. Set aside.
In small bowl, combine ricotta with Parmesan cheese and nutmeg; set aside.
In medium bowl, beat egg whites until a soft foam forms. In small bowl, combine egg yolk with milk and pepper and beat well.
Heat a nonstick skillet over medium heat. Add olive oil, then add spinach and onion; cook and stir until onion is crisp-tender, about 4 minutes. Meanwhile, fold egg-yolk mixture into beaten egg whites.
Add egg mixture to skillet; cook, running spatula around edges to let uncooked mixture flow underneath, until eggs are set but still moist.
Spoon ricotta mixture on top of eggs; cover pan, and let cook for 2 minutes. Then fold omelet and serve immediately.
Serves 4
Calories: 162.81
Fat: 8.74 grams
Saturated fat: 3.23 grams
Dietary fiber: 2.34 grams
Sodium: 245.82 mg
Cholesterol: 66.00 mg
Omelet Variety
You can add just about any cooked vegetable or meat to omelets, and you can vary the cheese as well. Just make sure that the vegetables and meats are well drained so they don't water down the omelet. These lower-cholesterol omelets made with more egg white than egg yolk are quite fragile.
