Serving size: 1 Omelet
1 Protein,1 Fat,1 vegetable,1/2 Dairy
2 Tbsp (30ml) chopped red onion
· 1/4 cup (60ml / 14g) fresh spinach
· 2 Tbsp (30ml) skim milk
· 1/4 tsp (1ml) garlic powder
· 1/2 or 3/4 cup (125 or 200ml) egg substitute, size according to plan
· 1oz (28g) lite feta cheese
· 9 black olives, diced
· nonfat cooking spray
1 Coat medium skillet with nonfat cooking spray; heat over medium flame.
2 Sauté onions and spinach, until onions are tender and spinach has wilted down.
3 Remove vegetables from skillet and place in small mixing bowl; cool for 5 minutes.
4 Add milk, garlic powder and egg substitute to vegetable mixture. Mix well.
5 Coat skillet with nonfat cooking spray and heat over medium heat. Add egg mixture to skillet and cook over low heat until brown.
6 Flip egg mixture over and brown on other side. Turn heat to low and sprinkle with cheese and olives, cover skillet 1-2 minutes or until cheese is softened.