This rolled omelet is classic and simple, a perfect one-dish meal that can be thrown together in minutes. As a dinner for one, it definitely fits the bill, but making two of these omelets doesn’t take much longer than making one. If you want to reduce the sodium, you can make it without the Parmesan — or just use 1 teaspoon.
4 ounces baby spinach, or 1/2 pound bunch spinach, stemmed and cleaned in two rinses of water
Salt and freshly ground pepper
2 large or extra-large eggs
2 teaspoons low-fat milk
1 tablespoon chopped chives (optional)
1 teaspoon extra virgin olive oil
1 tablespoon freshly grated Parmesan
- 1. Wash the spinach but don’t dry. Heat a large frying pan over high heat, and wilt the spinach in the water left on the leaves after washing. Remove from the heat, rinse briefly with cold water and squeeze dry. Chop medium-fine, season with salt and pepper, and set aside.
- 2. Break two eggs into a bowl, and beat with a fork or a whisk until frothy. Whisk in the milk, chives (if using), and salt and pepper to taste.
- 3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add the olive oil. When the oil feels hot as you hold your hand above it, pour in the eggs, scraping every last bit into the pan. Swirl the pan to distribute the eggs evenly over the surface. Shake the pan gently, tilting it with one hand while lifting up the edges of the omelet with a spatula in your other hand. Let the eggs run underneath and set in several thin layers during the first few minutes of cooking. As soon as the eggs are set on the bottom and barely runny on top, sprinkle the Parmesan and then the spinach down the middle of the eggs. Jerk the pan quickly away from you then back toward you so that the omelet folds over onto itself.
If you don’t like your omelet runny in the middle, jerk the pan again so that the omelet folds over once more. Cook for about a minute longer until heated through, shaking the pan gently.
Tilt the pan and roll out onto a plate. Serve hot.
Yield: Serves one.
Advance preparation: The wilted spinach will keep for about four days in the refrigerator in a covered bowl.
Nutritional information per serving: 235 calories; 16 grams fat; 5 grams saturated fat; 428 milligrams cholesterol; 6 grams carbohydrates; 2 grams dietary fiber; 312 milligrams sodium (does not include salt added during preparation); 18 grams protein