baked-pinach-chicken-omelette

Baked Spinach & Chicken Omelette
Serves 6
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
226 calories
7 g
284 g
11 g
23 g
4 g
208 g
334 g
3 g
0 g
7 g
Nutrition Facts
Serving Size
208g
Servings
6
Amount Per Serving
Calories 226
Calories from Fat 102
% Daily Value *
Total Fat 11g
18%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 284mg
95%
Sodium 334mg
14%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 23g
Vitamin A
144%
Vitamin C
25%
Calcium
14%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 lb 0.3 kg boneless, skinless chicken breast(s)
  2. 3 tsp 15 mL olive oil
  3. 1 cup 250 mL red onion(s), sliced
  4. 8 eggs, medium
  5. 1/4 cup 60 mL plain yogurt, 2–4% MF
  6. 2 tsp 10 mL horseradish, (optional)
  7. 1 tsp 5 mL Dijon mustard
  8. 1/4 tsp 1.25 mL salt
  9. 4 cups 1 L spinach, fresh, sliced or
  10. 4 cups 1 L baby spinach
  11. 1 cup 250 mL carrot(s), grated
  12. 3 tbsp 45 mL Asiago cheese, grated
Instructions
  1. 1. Preheat oven to 350°F (180°C).
  2. 2. Cut chicken breast into ½ inch (1.25 cm) strips lengthwise and then cut again crosswise into ½ inch (2.5 cm) square pieces.
  3. 3. Heat 1 tsp (5 mL) of olive oil in a medium size non-stick pan over medium heat. Sauté chicken breast with red onion until starting to brown and is thoroughly cooked, approximately 10 minutes. Remove from pan. Add the rest of the olive oil to pan and heat on low.
  4. 4. Beat eggs with yogurt and horseradish (if using), Dijon mustard and salt until well combined. Add more horseradish if you like a zippier omelette. Pour into the heated, ovenproof skillet or baking dish.
  5. 5. Top egg mixture with the spinach and grated carrot followed by the sautéed chicken and onion. Press spinach down into filling if it is sticking up as it will dry out during baking.
  6. 6. Bake in a hot oven on the centre rack for 30 minutes or until the omelette is set and just lightly browned. The omelette is done when a knife inserted into centre comes out clean. Remove from oven.
  7. 7. Top with the grated Asiago cheese. Let sit 5 minutes before serving. To serve cut into 6 wedges and serve with salad. Use lean chicken in omelette instead of the higher fat and sodium processed meats like bacon or ham. Leftover roast or rotisserie chicken can also be substituted above. You can even make ahead and pack it in pita or a wrap for a delicious on-the-go lunch meal.
beta
calories
226
fat
11g
protein
23g
carbs
7g
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Chicken Farmers of Nova Scotia http://nschicken.com/