Rolled ham and Swiss omelet

Dietitian's tip: This omelet uses egg substitutes instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.

1/2 cup all-purpose (plain) flour
1 cup fat-free milk
1 tablespoon trans-free margarine
1 cup egg substitute
1 cup chopped smoked ham
1 small onion, chopped
1 1/2 cups shredded reduced-fat Swiss cheese
1 cup fresh spinach, chopped, plus spinach leaves for garnish

Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.

In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.

Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.

Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.

Nutritional Analysis (per serving)
Calories 222
Cholesterol 37 mg
Protein 21 g
Sodium 533 mg
Carbohydrate 12 g
Fiber 0.5 g
Total fat 10 g
Potassium 237 mg
Saturated fat 5 g
Calcium 417 mg
Monounsaturated fat 1 g