Spinach-Feta Cheese Omelet with Dill and Chives

Title:
Spinach-Feta Cheese Omelet with Dill and Chives

Yield:
2 Servings

Categories:
Meatless




Ingredients:





     1 c  Seeded chopped unpeeled


          -tomato


     1 ts Chopped fresh dillweed


     1 ts Minced fresh chives


     1 ds Salt


          Vegetable cooking spray


   1/4 c  Chopped purple onion


     2 c  Loosely packed chopped fresh


          -spinach


   3/4 c  Hot cooked rice, cooked


          -without salt or fat


     3 tb Crumbled feta cheese, (3/4


          -ounce)


     1 tb Chopped fresh dillweed,


          -divided


     1 tb Minced fresh chives, divided


     2    Egg yolks


     1 tb Skim milk


     3    Egg whites


     1 ds Salt


     1 tb All-purpose flour


   1/8 ts Freshly ground pepper


          Fresh dillweed sprigs,


          -(optional)






 Combine first 4 ingredients; stir well, and set aside. Coat a nonstick


 skillet with cooking spray; place over medium-high heat until hot. Add


 onion; saute 2 minutes. Add spinach; saute 1-1/2 minutes or until spinach


 begins to wilt. Stir in rice, feta cheese, 1-1/2 teaspoons dillweed, and


 1-1/2 teaspoons chives, and set aside.


 


 Beat egg yolks in a bowl until thick and pale (about 5 minutes). Add milk;


 beat until well blended, and set aside.


 


 Beat egg whites (at room temperature) and salt until soft peaks form. Add


 the remaining dillweed, remaining chives, flour, and pepper, beating until


 stiff peaks form. Gently fold into egg yolk mixture.


 


 Coat a medium-size nonstick skillet with cooking spray, and place over


 medium heat until hot. Spread egg mixture evenly in skillet; top with


 spinach mixture. Cover, reduce heat to medium-low, and cook 10 minutes or


 until center is set.


 


 Carefully loosen omelet with a spatula, and fold in half; gently slide


 omelet onto a warm serving plate. Spoon tomato mixture over top. Yield: 2


 servings.


 


 Per serving: 260 Calories; 8g Fat (28% calories from fat); 14g Protein; 32g


 Carbohydrate; 222mg Cholesterol; 521mg Sodium


 


 Serving Ideas : Cut omelet in half; garnish with dillweed, if desired.


 


 Recipe by: Cooking Light, May/Jun 1993, page 90


 


 Posted to MC-Recipe Digest V1 #393 by igor@digex.net on Jan 28, 1997.