Food recipes
Spinach And Goat Cheese Omelet
Spinach And Goat Cheese Omelet
Ingredients:
2 cups baby spinach, rinsed
2 Tbsp crumbled goat cheese or feta cheese
1 Tbsp chopped scallion
1 large egg
2 large egg whites
¼ tsp hot red-pepper sauce, such as Tabasco
1 tsp olive oil
Directions:
Pinch of salt
Pinch of ground black pepper
1. Bring about 1 in (2.5 cm) of water to a boil in large saucepan. Drop in spinach and cook for 30
seconds, or just until wilted. Drain, press out liquid, and chop coarsely. (Alternatively, place spinach
in microwave-safe bowl, cover with vented plastic wrap, and microwave on high for 1 to 2 minutes.)
Place spinach in small bowl. Stir in cheese and scallion.
2. Stir egg, egg whites, hot sauce, salt, and black pepper briskly with fork in medium bowl. Heat oil
in 7- to 10-in (18 to 25 cm) nonstick skillet over medium-high heat until hot. Tilt skillet to spread oil
over surface. Pour in egg mixture. Immediately stir with heat-resistant rubber spatula or fork for a few
seconds. Then use spatula to push cooked portions at edges toward the center, tilting skillet to allow
uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over omelet. Continue to
cook until almost set and bottom is golden. The entire cooking process should take about 1 minute.
3. Use spatula to fold one-third of omelet over filling. Tip skillet and, using spatula as a guide, slide
omelet onto plate so that it lands, folded in thirds, seam side down.
Per omelet: 235 calories, 20 g protein, 4 g carbohydrates, 1 g fiber, 15 g total fat, 6 g saturated fat,
228 mg cholesterol, 471 mg sodium
ONE-EGG OMELET WITH CHOPPED BROCCOLI,
TOMATOES, AND CHEDDAR
Serves 4
Prep Time: 10 minutes
Cook Time: 12 minutes
Healing Foods: broccoli, tomatoes, eggs, cheese
Ailments It Heals: anorexia, cancer, hepatitis, jet lag
1½ cups chopped broccoli florets
Ingredients:
2 cups baby spinach, rinsed
2 Tbsp crumbled goat cheese or feta cheese
1 Tbsp chopped scallion
1 large egg
2 large egg whites
¼ tsp hot red-pepper sauce, such as Tabasco
1 tsp olive oil
Directions:
Pinch of salt
Pinch of ground black pepper
1. Bring about 1 in (2.5 cm) of water to a boil in large saucepan. Drop in spinach and cook for 30
seconds, or just until wilted. Drain, press out liquid, and chop coarsely. (Alternatively, place spinach
in microwave-safe bowl, cover with vented plastic wrap, and microwave on high for 1 to 2 minutes.)
Place spinach in small bowl. Stir in cheese and scallion.
2. Stir egg, egg whites, hot sauce, salt, and black pepper briskly with fork in medium bowl. Heat oil
in 7- to 10-in (18 to 25 cm) nonstick skillet over medium-high heat until hot. Tilt skillet to spread oil
over surface. Pour in egg mixture. Immediately stir with heat-resistant rubber spatula or fork for a few
seconds. Then use spatula to push cooked portions at edges toward the center, tilting skillet to allow
uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over omelet. Continue to
cook until almost set and bottom is golden. The entire cooking process should take about 1 minute.
3. Use spatula to fold one-third of omelet over filling. Tip skillet and, using spatula as a guide, slide
omelet onto plate so that it lands, folded in thirds, seam side down.
Per omelet: 235 calories, 20 g protein, 4 g carbohydrates, 1 g fiber, 15 g total fat, 6 g saturated fat,
228 mg cholesterol, 471 mg sodium
ONE-EGG OMELET WITH CHOPPED BROCCOLI,
TOMATOES, AND CHEDDAR
Serves 4
Prep Time: 10 minutes
Cook Time: 12 minutes
Healing Foods: broccoli, tomatoes, eggs, cheese
Ailments It Heals: anorexia, cancer, hepatitis, jet lag
1½ cups chopped broccoli florets
Printed from https://recipe.bluelayer.org/recipe/67022/spinach-and-goat-cheese-omelet