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Randy Mayor Photo by: Randy Mayor

Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

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

Cooking Light JULY 2005

  • Yield: 4 servings (serving size: 1 sandwich)

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.

Nutritional Information

Amount per serving
  • Calories: 295
  • Calories from fat: 28%
  • Fat: 9g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1.1g
  • Protein: 19g
  • Carbohydrate: 33.8g
  • Fiber: 2.4g
  • Cholesterol: 168mg
  • Iron: 2.7mg
  • Sodium: 686mg
  • Calcium: 173mg
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Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches recipe

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