Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

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

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.

Nutritional Information

Calories:

295 (28% from fat)

Fat:

9g (sat 3.6g,mono 1.6g,poly 1.1g)

Protein:

19g

Carbohydrate:

33.8g

Fiber:

2.4g

Cholesterol:

168mg

Iron:

2.7mg

Sodium:

686mg

Calcium:

173mg