Laura's Recipes

1/4 of a 10oz box of frozen chopped spinach
1/2 tsp olive oil
10g chopped red onion

3 egg whites (large eggs)
1 Tbsp skim milk
Dash of pepper
Dash of garlic powder

1/8c part skim ricotta cheese
3g grated reduced fat parmesan (~2 tsp)
Dash of nutmeg


1. Ahead of time, allow the block of spinach to thaw a bit so it can be cut into quarters.
Use one quarter block per recipe, saving the other three quarters in a sealable container for another day.
Return to freezer or put in the refrigerator to allow for continued thawing.

2. Press one of the spinach quarters between layers of paper towel to remove excess moisture.

3. Heat olive oil in a nonstick skillet over medium heat. Then add spinach and onion; cook and stir until onion starts to carmelize, about 4 minutes.

4. In medium bowl, beat egg whites until a soft foam forms. Add pepper, garlic powder and milk. Beat well.

5. Add egg mixture to skillet; cook, until eggs are set but still moist.

6. While eggs are cooking: In a small bowl, combine ricotta with Parmesan cheese and nutmeg; set aside.

7. When the egg/spinach mixture is ready, spoon ricotta mixture on top of eggs; cover pan, and let cook for 2 minutes. Then fold omelet and serve immediately.

Serves 1.

Calories: 140
Carbs: 6.76g
Protein: 15.22g
Fat: 4.86g


Optional sides/toppings:

**Salsa (As seen in photo)
**Greek Yogurt
**Sliced tomatoes
**Black Olives
**Turkey Bacon



This recipe was adapted from the following original:

http://www.netplaces.com/low-cholesterol-cooking/vegetarian-entrees/spinach-ricotta-omelet.htm