|Swiss chard/Spinach||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm)|
|Chopped parsley||1 Tablespoon|
|Water||2 Cup (32 tbs)|
Chop the spinach or chard coarsely; put into a pan with oil, and cook on a moderate heat until the moisture from the leaves has evaporated.
Now add a tablespoonful of chopped parsley and garlic, and mix together for a few seconds over the heat.
Mix the flour with a little cold milk in a bowl, add the eggs, and beat together with the cooked ingredients.
Grease a fireproof dish, pour the mixture into it, and cook in the oven for 20 minutes.
The omelette should be cooked through.
Calories 139 Calories from Fat 101
% Daily Value*
Total Fat 11 g17.5%
Saturated Fat 2.2 g10.8%
Trans Fat 0 g
Cholesterol 160.7 mg53.6%
Sodium 74.8 mg3.1%
Total Carbohydrates 4 g1.4%
Dietary Fiber 0.4 g1.6%
Sugars 0.4 g
Protein 6 g11%
Vitamin A 21% Vitamin C 13.5%
Calcium 3.3% Iron 7.1%
*Based on a 2000 Calorie diet