3 egg whites
1 tablespoon water
1/2 tsp dried italian seasoning
1/4 tsp Freshly ground black pepper
3/4 cup chopped fresh baby spinach
1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
Combine egg whites, water, seasonings and pepper in a small bowl.
Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges.
As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately
Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g