Families looking to save on food costs
can still prepare easy and healthful meals with the right staple
ingredients, like the affordable egg, which costs an average
of 14 cents apiece. This recipe is an excellent source for protein,
vitamin A, choline and calcium, and a good source for folate
and iron.
Spinach, Ham &
Cheese Omelet
- 2 large eggs
2 tablespoons water
1 teaspoon butter
Salt and pepper
1/4 cup shredded Italian cheese blend (1 ounce)
1/4 cup baby spinach
1/4 cup finely chopped ham
- Beat eggs and water in small bowl until
blended.
- Heat butter in 7 to 10-inch nonstick omelet
pan or skillet over medium-high heat until hot.
- Tilt pan to coat bottom.
- Pour in egg mixture. Mixture should set
immediately at edges.
- Gently push cooked portions from edges
toward the center with inverted turner so that uncooked eggs
can reach the hot pan surface.
- Continue cooking, tilting pan and gently
moving cooked portions as needed.
- When top surface of eggs is thickened
and no visible liquid egg remains, season with salt and pepper.
- Place cheese on one side of omelet; top
with spinach and ham.
- Fold omelet in half with turner.
- With a quick flip of the wrist, turn pan
and INVERT or SLIDE omelet onto plate.
- Serve immediately.
Makes 1 to 2 servings.
Prep Time: 5 minutes
Cook Time: 5 minutes
Nutrition information per serving (1 recipe):
calories: 299 total fat: 21g saturated fat: 9g polyunsaturated
fat: 2g monounsaturated fat: 5g cholesterol: 469mg sodium: 640mg
carbohydrates: 2g dietary fiber: 0g protein: 25g vitamin A: 1,209.2IU
vitamin D: 35.0IU folate: 47.4mcg calcium: 261.9mg iron: 2.2mg
choline: 274.2mg
Recipe and photograph provided courtesy
of the American Egg Board (AEB) and Egg Nutrition Center (ENC).
