The knowBody Omelette/ Frittata

I pretty much eat this at least once or twice a week. It's very simple but I love it so I thought I would share it. 




Ingredients
5-6 medium egg whites
1 egg yolk
3 pieces of frozen spinach
1/2 a small onion
1 tomato
2 teaspoons of olive oil
1 slice low fat cheese
Salt/pepper/cayenne pepper to taste



Method
Separate egg whites and yolk and beat in a mixing bowl. Defrost and warm spinach and add to bowl. Add salt/pepper/cayenne pepper.
Fry onion in pan with 1 teaspoon of olive oil then add chopped tomato for 1 minute after onion starts to brown. Add onion and tomato to the bowl. 
Cut cheese slice into strips to resemble shredded cheese (you can use shredded cheese instead). Stir everything together.
Turn on oven grill to medium/high heat. Heat small pan with 1 teaspoon of olive oil. Make sure the oil is well spread out up the sides (if using a non-stick pan then the oil isn't necessary). Pour mixture into pan and cook on low heat for 4-5 minutes then place pan under grill on a high rack and cook for about 5 more minutes or until brown.
Times may vary so keep an eye on it and use your judgement. The result should look something like the picture. I serve mine with tomato sauce.


This can easily serve 2 if you add some rice and/or veg as a side. As I cook for 1, I eat the whole thing! Sometimes I add half a pack of smoked salmon which is a tasty edition.
Enjoy!


Nutritional values
Calories: 320
Protein: 35
Carbs: 8.5
Fat: 13.1