INGREDIENTS

Olive oil cooking spray

4 oz smoked turkey ” ham “, chopped

1/3 chopped onion

1 handful fresh spinach ( or 1/3 cup frozen, thawed and drained)

1/3 cup mushrooms. sliced

1 cup eggbeaters, plus one whole omega – 3 egg beaten

1 slice fat free cheese

INSTRUCTIONS

Stir fry the chopped turkey, onions, spinach, and mushrooms in a skillet coated with cooking spray on medium high heat for 3 minutes, until spinach becomes dark green and condensed.  Add the eggs and cheese to the skillet and continue stirring for an additional2 minutes, just until eggs are cooked.  Makes 1 serving.

NUTRITIONAL INFORMATION

PER SERVING

Calories (K/cal) 408

Protein (g) 58

Carbohydrates (g) 14

Fiber (g) 4

Sugars (g) 7

Fat (g) 12

SFA (g) 3.6

MUFA (g) 4.5

PUFA (g) 3.9

omega 3 (g) 0.59

omega 6 (g) 3.03