Fresh Spinach and Sweet Tomato Omelette with Feta
- 2 cups egg substitute* 500 mL
- 3 Tbsp fat-free milk 45 mL
- 2 cups (2oz/60 g) loosely packed baby spinach 500 mL
- 2 Tbsp chopped fresh basil leaves 30 mL
- 1 Tbsp canola oil 15 mL
- 1 cup grape tomatoes, quartered 250 mL
- 1/2 tsp chopped fresh rosemary leaves 2 mL
- 1/2 cup (2 oz/60 g) reduced-fat feta cheese 125 mL
- *made with egg whites
- 1. In a medium bowl, combine egg substitute and milk and whisk until well blended.
- 2. In another medium bowl, place spinach and basil; set aside.
- 3. In a small nonstick skillet over medium-high heat, heat canola oil. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelettes.
- 4. Reduce heat to medium. Wipe skillet clean with damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with spatula and tilt skillet so uncooked portion flows underneath.
- 5. When egg mixture is set, spoon half of tomato mixture over half of omelette. Top with half of feta cheese. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
- Tip: For variety, place each omelet half in a warmed whole-wheat tortilla and top with 1 to 2 Tbsp (15 to 30 mL) of picante sauce for unique, garden-fresh breakfast burritos!
|Total Fat||6 g|
|Saturated Fat||1.5 g|
Breakfast Strata Primavera
This stunning dish is like a savory bread pudding studded with colorful, spring vegetables and full of rich flavor. By using canola oil and a mix of whole eggs and egg whites, you get the sumptuous flavor of most breakfast bakes without the saturated fat. This dish makes entertaining a breeze since you prepare it the night before. In the morning, just pop it in the oven, then relax and enjoy your guests.
Eggs simmered in a robust tomato-chorizo sauce and served with a crispy tortilla – is there a better breakfast? (Or heck, lunch or dinner!) Canola oil’s neutral flavor lets the spices and other ingredients take center stage. Plus its high heat tolerance is ideal for frying tortillas.