Add energy to eggs with a super vegetable

Spinach contains a chemical known as lutein which helps keep eyes bright and healthy. Try making this delicious and healthy omelette to get more spinach in your diet.

Preparation 10 minutes Cooking time 25 minutesServes 2 

• 7 ml (1 1/2 tsp) olive oil
• 375 ml (1 2/3 c) mushrooms, sliced
• 250 ml (1 c)  tomato pasta sauce
• 4 large egg whites
• 1 large egg
• 1 ml (1⁄4 tsp) black pepper
• 1 small onion, chopped
• 150 ml (2⁄3 c) cooked chopped spinach
• Pinch of salt
• 10 ml (2 tsp)  grated Parmesan cheese

1. Heat two millilitres (1/2 teaspoon) oil in a small non-stick pot over medium-high heat. Add the mushrooms; cook until softened, about four minutes, stirring once. Add pasta sauce; simmer until thickened, about five minutes. Remove from heat. Cover to keep warm.
2. Beat egg whites, egg and pepper in a small bowl.
3. Heat the remaining oil in a large non-stick frying pan over medium heat. Add onion; sauté until softened, about four minutes. Stir in spinach and salt; cook until heated through. Stir half of the spinach mixture into the egg mixture and let cool.
4. Coat the same frying pan with non-stick cooking spray. Heat over medium heat. Pour in spinach-egg mixture; spread evenly. Cook, without stirring, until the eggs begin to thicken slightly around the edge, about one minute. Run a thin spatula around the edge of the pan, lifting mixture so the uncooked portion flows under the cooked one. Cook until centre is still moist but not runny, about three minutes.
5. Spread remaining spinach mixture over one half of the omelette; sprinkle with Parmesan. Fold omelette over to cover filling. Reduce heat to low. Cover; cook until egg component is set but still soft, three to four minutes.
6. Gently slide the omelette onto a serving plate. Top with the mushroom sauce.

This low fat breakfast option contains 17 grams of protein and is only 205 calories.