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)

 

3 Replies to “Healthy Dining Demo: Fresh Spinach and Mushroom Omelet Sandwich”

    1. Hi Angie! That is Johns “secret recipe” but I talked to him this morning and he is going to share! 🙂
      We will have it posted soon!!

  1. Here it is!!!

    Sweet Butternut Squash Home Fries
    Nourishes: 2
    Ingredients:
    • 2 cups fresh butternut squash. Small dice –shredding makes dish a little soggy.
    • ¼ cup diced white onion
    • 1 tsp. brown sugar
    • ½ tsp. garlic powder
    • ½ tsp. cumin
    • 1 egg or ¼ cup egg substitute
    • 1 tsp. Fresh parmesan cheese shredded
    • Salt and pepper to taste
    • Non-stick cooking spray or lightly rub griddle with canola oil

    Methodology: Wash and peel squash with a vegetable peeler, cut off both ends. Remove seeds and pulp with a wide spoon. Cut in half and then length wise. Cut in small pieces and place in large mixing bowl. Sautee onion with the brown sugar and caramelize over medium heat for approx.. 8-12 minutes. Add cumin and garlic powder. Turn off heat. Mix egg, parmesan cheese, salt, pepper and onion mix to squash.
    Spray griddle (325 degree electric griddle works well) or large flat sauté pan. Grill mix in a flat layer for approx.. 6 minutes. Turn over using wide spatula and cook until browned.

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