Spinach Omelet
From CRSWiki
By Robert Cavanaugh
Ingredients & Amounts
- 12 oz. raw spinach
- 2 med onion, chopped
- 2 med tomato, chopped
- 1 large red bell pepper, chopped
- 6 large eggs
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 TbleSp oil
Instructions & Comments
1. Wilt spinach in covered saucepan over medium heat.
2. Remove from heat and allow to drain in colander until needed.
3. Heat oil in large skillet and add onions and pepper, cook till tender.
4. Add tomato and continue cooking until moisture is reduced.
5. Preheat oven at 350 degrees
6. In a large casserol dish, beat eggs. (Add preferred spices here; I like 1/2 tsp nutmeg.)
7. Add tomato mixture and spinach to eggs and mix well
8. Top with canned chickpeas
9. Place over low heat for about 15 minutes to firm the bottom
10. Cover with foil and cut slits to allow moisture out
11. Bake for about 45 minutes. Omelet should be firm. If not continue baking. Uncover if you want to cook to a golden top.
Served with some mild salsa. No fat sour cream added is good also.
Nutrition Facts
Serving Size: 1/8 pie
| Per Serving | |
|---|---|
| Calories (kcal) | 170 |
| Carbohydrates | 20 g |
| Protein | 9.5 g |
| Fat | 6.4 g |
| Omega-3 PUFAs | 2.846 g |
| Omega-6 PUFAs | 1.067 g |
| Vitamin A | 99 % |
| Vitamin B6 | 26 % |
| Vitamin B12 | 16 % |
| Vitamin B1 | 10 % |
| Vitamin B2 | 25 % |
| Niacin | 4 % |
| Pantothenic Acid | 16 % |
| Vitamin C | 83 % |
| Vitamin E | 14 % |
| Folate | 65 % |
| Calcium | 8 % |
| Iron | 31 % |
| Magnesium | 15 % |
| Potassium | 24 % |
| Manganese | 28 % |
| Phosphorus | 20 % |
| Selenium | 20 % |
| Sodium | 250 mg |
| Zinc | 10 % |
| Fiber | 4.7 g |
