Healthy Dining Demo: Fresh Spinach and Mushroom Omelet Sandwich

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)