The Becoming Center hosted a Healthy Dining Demo with Nutritionist John Fairchild and Gary Sugalski, the Executive Chef at Artman. This months dish was a fresh spinach and mushroom omelet sandwich. Here is the recipe and some healthy dining tips from John!
Ingredients:
- Low sodium vegetable or chicken stock
- Canola oil
- Mushrooms
- 100 Calorie Flat bread or Pita
- Spinach
- Egg Substitute
- Shredded Parmesan Cheese
Preheat the oven to 375. Coat mushroom in 1/4 teaspoon canola oil and place on a baking sheet. Roast in oven for about 15 minutes or until tender
Spray a griddle with non-stick spray. Place flat bread halves on face down on the griddle to heat.
Place 1/2 cup spinach on griddle and heat for about one minute or until wilted
Re-coat the griddle with non-stick vegetable spray, pour 1/4 cup of egg substitute on griddle and cook thoroughly.
Place egg on the flatbread and top with mushroom, spinach and Parmesan cheese
Food Tips
Butternut Squash
- In season Sept-Dec.
- Look for long neck (more meat and less hollow section)
- Heavy feel
- Firm, smooth skin
- Stored for weeks at room temp.
- Wash thoroughly
- 75 Calories per cup (regular potatoes=120/cup)
- High in Antioxidants, fiber, low calorie, Vit C, more Vit A then pumpkin, high in B-complex and minerals, seeds are high in fiber and mono unsaturated fats
Spinach
- High in Vit K,A , folate, magnesium IRON and calcium.
- Flat or smooth type and curly or Savoy type(used more in raw dishes –not as strong flavored)
- Good to help with blood pressure, strengthen bones, strengthen immune system and an anti inflammatory.
- Wash thoroughly
Egg Beaters
- Made from egg whites with beta carotene (some contain maltodextrin products- a food additive-natural processed thickener from starch- sweet taste and less caloric than sugar)
- 25 calories a serving (1/4 cup =1 large egg – 70 cal.)
- Save 5 grams fat (eggbeaters adds healthy yolk calories back in (A,B,D,E, Folic acid and riboflavin)
