2 large eggs
1 tablespoon water
About 1/2 cup shredded spinach, fresh or frozen (defrost and squeeze out the water)
1 thin slice reduced-fat Swiss cheese
Break eggs into small bowl. Add water and beat vigorously with whisk. Heat a nonstick eight-inch skillet on medium heat. Pour in eggs. Watch carefully. When egg begins to firm, lift with a spatula and let uncooked egg run underneath. Top with cheese and spinach. Fold over and turn off heat. There will be enough heat to warm the spinach and melt the cheese.
The omelet contains about 190 calories, 20 g protein, 9 g fat (42 percent calories from fat), 370 mg cholesterol, 1.5 g carbohydrates, less than 1 g fiber, and 215 mg sodium.