Food and Nutrition

Accessibility


| Share

Spinach Omelet

This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 3 whole eggs
  • 2 tsp. olive oil
  • 1/2 small onion or 2 cloves garlic (or both)
  • 1 to 1 1/2 c. raw spinach or 1/2 c. frozen, thawed spinach
  • Small amount of skim milk, optional
  • Fresh cracked black pepper
  • 1 Tbsp. cheese, such as Parmesan
  • 1/2 tsp. salt, optional

Directions

Whisk eggs with milk in bowl. Set aside. Shop onion/garlic and heat in olive oil in skillet. Heat and loosen edge. Add (optional) cheese. salt and pepper. Spoon vegetable mixture into half of pan; carefully fold egg over; cover with tight-fitting lid (if the lid is a bit wet, this helps steam the omelet, making it puffy if desired). Be careful to remove from heat at this point so the bottom doesn't get too brown. Let rest about five minutes, covered. Serve immediately.

Makes 2 servings.

Per Serving: about 180 calories, 13 grams (g) of fat, 5 g carbohydrate, and 11 g protein

Files
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.