Ingredients

• 2 large eggs, or 2 egg whites

• 1 tbsp water

• About 1/2 cup shredded spinach, fresh or frozen (defrost and squeeze out the water)

• 1 thin slice reduced-fat Swiss cheese

Directions

Break eggs into small bowl. Add water and beat vigorously with whisk.

Heat a nonstick 8-inch skillet on medium heat. Pour in eggs. Watch carefully. When egg begins to firm, lift with a spatula and let uncooked egg run underneath. Cook until there is no uncooked egg visible on top.

Top with cheese and spinach. Fold over and turn off heat. There will be enough heat to warm the spinach and melt the cheese.

Serves 1

The omelet contains about 190 calories, 20 g protein, 9 g fat, 370 mg cholesterol, 1.5 g carbohydrates, less than 1 g fiber, and 215 mg sodium.

If 2 egg whites are used, the omelet contains about 90 calories, 16 g protein, 1 g fat, 10 mg cholesterol, 1.5 g carbohydrates, less than 1 g fiber, and 180 mg sodium.