Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

Randy Mayor
Serve with fresh fruit salad drizzled with berry or vanilla yogurt.

Yield:

4 servings (serving size: 1 sandwich)

Recipe from

Nutritional Information

Calories 295
Caloriesfromfat 28 %
Fat 9 g
Satfat 3.6 g
Monofat 1.6 g
Polyfat 1.1 g
Protein 19 g
Carbohydrate 33.8 g
Fiber 2.4 g
Cholesterol 168 mg
Iron 2.7 mg
Sodium 686 mg
Calcium 173 mg

Ingredients

2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 large egg whites
3 large eggs
Dash of hot pepper sauce
Cooking spray
1 cup finely diced red bell pepper
3/4 cup prechopped onion
4 sourdough English muffins, split
1/2 cup (2 ounces) shredded smoked mozzarella cheese
1 1/2 cups bagged baby spinach leaves

Preparation

Preheat broiler.

Combine first 6 ingredients in a large bowl, stirring with a whisk until combined; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper and onion; sauté 4 minutes or until tender. Reduce heat to medium. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan; carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Cook 3 minutes. Wrap handle of pan with foil; place pan under broiler. Broil 1 minute or until set and lightly browned.

Arrange muffin halves in a single layer on a baking sheet. Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown.

Divide omelet into 4 portions; place 1 portion on bottom half of each muffin. Top evenly with spinach leaves; top with remaining muffin halves.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Michele Powers,

July 2005