Fry up a tasty spinach and goat cheese omelette

A French-style, folded omelette is one of the fastest protein-rich meals you can make. It's also an excellent strategy for healthy solo dining. Try out this fantastic recipe featuring spinach and goat cheese.

This recipe takes about 10 minutes to prepare, just 2 to cook, and makes 1 serving. Here's what you'll need:

• 500 ml (2 cups) baby spinach, rinsed
• 30 ml (2 tbsp) crumbled goat cheese or feta cheese
• 15 ml (1 tbsp) chopped scallion
• 1 large egg
• 2 large egg whites
• 1 ml (1/4 tsp) hot red pepper sauce
• Pinch of salt
• Pinch of freshly ground black pepper
• 5 ml (1 tsp) olive oil

1. Bring about 2.4 centimetres (one inch) of water to a boil in a large pot. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid, and chop coarsely. (Alternatively, place spinach in a microwave-safe bowl, cover with vented plastic wrap and microwave on high for one to two minutes.) Place the spinach in a small bowl. Stir in the cheese and scallion.
2. Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl. Heat oil in a 18 to 25-centimetre (seven to 10-inch) nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately stir egg mixture with heat-resistant rubber spatula or fork for a few seconds. Then use spatula to push cooked portions at edges toward the centre, tilting the skillet to allow uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost set, and the bottom is golden. The entire cooking process should take about one minute.
3. Use a spatula to fold one-third of the omelet over the filling. Tip the skillet and, using the spatula as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.

This recipe will yield one serving which contains the following nutrients:

• 235 Calories
• 20 g Protein
• 4 g Carbohydrates (1 g fibre)
• 15 g Total Fat (6 g saturated fat)
• 228 mg Cholesterol
• 471 mg Sodium

• Mushroom Omelet: Omit the spinach, goat cheese, and scallion. In Step 1, heat five millilitres (one teaspoon) oil in a medium nonstick skillet over medium-high heat. Add 50 grams (1/2 cup) sliced mushrooms. Cook, stirring often, until browned, three to four minutes. Stir in 15 millilitres (one tablespoon) parsley and a pinch of salt and pepper. In Step 2, sprinkle the mushroom mixture over the omelet.
• Broccoli and Cheese Omelet: Substitute 30 millilitres (two tablespoons) chopped cooked broccoli and 30 millilitres (two tablespoons) shredded Swiss or cheddar cheese for the spinach, goat cheese, and scallion in the filling.

Omelettes are considered by many to be a fancy breakfast item, but in reality they're deceptively easy to make. Give this recipe a shot and try the suggested variations. You'll never want to skip breakfast again.