Spinach and Goat Cheese Omelet

Ingredients: (Serves: 1)
2 cups baby spinach, rinsed
2 tablespoons crumbled goat cheese or feta cheese
1 tablespoon chopped scallion
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce, such as Tabasco
Pinch of salt
Pinch of freshly ground pepper
1 teaspoon olive oil 

Directions:
1    Bring an inch of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely. Or, place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave at high power for 1 to 2 minutes. Place the spinach in a small bowl. Stir in the cheese and scallion.
2    Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl. Heat oil in a 7- to 10-inch nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately, stir egg mixture with heat-resistant spatula or fork for a few seconds. Then, use spatula to push cooked portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost set, and the bottom is light golden. The entire cooking process should take about 1 minute.
3    Use spatula to fold one-third of the omelet over the filling. Tip the skillet and, using spatula as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.

Per serving: 235 cal, 15 g fat (6 g sat), 4 g carbs, 20 g protein, 1 g fiber, 228 mg chol, 471 mg sodium