Source: Enlitened Kosher Cooking by Nechama Cohen

A low-fat, high protein omelet.

Servings

1 Cooking Spray, canola, non-aerosol, butter flavor, 1/3 sec spr
5 scallions , diced
2 Eggs, large, with omega 3, raw
4 egg whites
3 tbsp lowfat milk (or low-fat, low-carb soy milk)
0.25 tsp garlic powder
0.25 tsp dried basil
1 pinch salt and pepper (to taste)
1 cup frozen chopped spinach
0.25 cup reduced fat feta crumbles , grated (or yellow cheese)

1 Heat non-stick cooking spray in a large skillet on medium heat. Add scallions and saute the Enlitened way (see below).
2 Using a wire whisk or fork, beat the eggs together with the milk, herbs, and spices. Add to the skillet.
3 With a fork or the tip of a spatula, keep pushing the edges in gently so that the egg spreads to the sides and cooks.
4 If using frozen vegetables, microwave them for 1 minute, and squeeze out the liquid. When most of the egg is cooked, sprinkle the spinach across the top and cover with the cheese.
5 Cook over low heat for 1 more minute and, using a wide spatula, fold in half. Cook another minute and serve.

Tip: When using leeks and scallions, discard the bulb, outer layer and dark green parts. Slice in half and wash carefully to remove all sand. Heat 2 tablespoon oil together with the cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks and onions; stir and lower heat. Cook until the leeks and onions start to brown, stirring occasionally. Add garlic and water; the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.