Ingredients:

4-5 egg whites

1 egg yolk

2 Tbsp/30 ml Skim milk

1 tomato, chopped

1 small clove garlic, crushed

1 handful shredded spinach

1 Tbsp/15 ml minced spanish onion

Cooking spray

Preparation:

1. Beat egg whites with the yolk and skim milk

2. Lightly saute the vegetables - just until soft

3. Pour eggs into a small frying pan coated with cooking spray. Cook till firm. Add vegetables on one half of omelete, then fold other half over top. Let sit for 30 seconds or so, then serve.

Tip - serve for breakfast, lunch or dinner. This is a simple superb meal not to be missed. Make one in advance to pack in your cooler. Sandwich it in a pita or wrap (gluten free if necessary) and have it for lunch. Reach for it as a late supper idea.

Nutritional value per serving:

Calories: 203 / Calories from fat: 47/ Protein: 20g/ Carbs: 18g/ Dietary fiber: 2g/ Sugars: 8g/ Fat: 5g/ Sodium: 272mg

Recipe taken from Tosca Reno's The Eat Clean Diet Cookbook