Cooking the omelette in a non-stick pan or a pan coated with a nonstick spray eliminates the need for butter or margarine, which any similar recipes use.

1. Whisk the egg whites, 1 teaspoon (5 mL) water, dill and pepper in a medium bowl until soft peaks form.
2. Toss the spinach, tomato and Cheddar in a small bowl.
3. Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the egg whites begin to set on the bottom. Lift up the edge of eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath. Cook until the egg whites are almost set and the bottom is just lightly browned.
4. Spread the spinach filling over half the omelette, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve at once.

preparation time 5 mins
cooking time 5 mins
serves 1

Each serving provides: calories 113, calories from fat 27, fat 3 g, saturated fat 2 g, cholesterol 10 mg, carbohydrate 5 g, fibre 2 g, sugars 2 g, protein 15 g.

Choices per serving: Meat and Alternatives 2