Title: Egg White Omelette with Spinach and Mushrooms
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Ingredients:
– 4 large egg whites
– 1 cup fresh spinach, chopped
– ½ cup mushrooms, sliced
– 1 tablespoon olive oil or cooking spray
– ¼ teaspoon salt
– ¼ teaspoon black pepper
– Optional: Fresh herbs (such as parsley or dill) for garnish 
Micronutrients (per serving):
– Calories: 100
– Protein: 10g
– Total Fat: 5g
– Saturated Fat: 1g
– Cholesterol: 0mg
– Sodium: 200mg
– Potassium: 400mg
– Fiber: 2g
– Vitamin A: 2700 IU
– Vitamin C: 10mg
– Calcium: 50mg
– Iron: 2mg
Instructions:
1. Heat the olive oil or spray a non-stick skillet with cooking spray over medium heat.
2. Add the sliced mushrooms to the skillet and sauté for about 2 minutes until they begin to soften.
3. Stir in the chopped spinach and cook for an additional 1 to 2 minutes, until the spinach is wilted.
4. In a bowl, whisk the egg whites with salt and black pepper until slightly frothy.
5. Pour the egg whites over the spinach and mushroom mixture in the skillet.
6. Cook until the edges start to set, then gently lift the edges with a spatula and allow the uncooked egg whites to flow to the edges.
7. When the omelette is mostly set but still slightly runny in the center, fold it in half and let it cook for another minute until fully cooked.
8. Slide the omelette onto a plate and garnish with fresh herbs if desired.
Enjoy this healthy, low-carb breakfast option ideal for those managing diabetes!
