Recipes Smoked Mozzarella, Spinach and Pepper Omelet Sandwich (Entree, Vegetarian)

Number of Servings
    • 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

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.

Nutrition Information

CALORIES 295(28% from fat); FAT 9g (sat 3.6g,mono 1.6g,poly 1.1g); PROTEIN 19g; CHOLESTEROL 168mg; CALCIUM 173mg; SODIUM 686mg; FIBER 2.4g; IRON 2.7mg; CARBOHYDRATE 33.8g