Simple Ingredient Swaps to Reduce Saturated Fat without Sacrificing Taste
Almost all egg dishes, including this omelet recipe, use butter in the cooking process. One tablespoon of Regular Salted Butter contains 7 grams of Saturated Fat and 90 milligrams of Sodium. Even Unsalted Butter still contains 7 grams of Saturated Fat. Swap out the Butter for a Buttery Spread to reduce the Saturated Fat by about 4 grams, depending on the Brand you choose.
Cream Cheese is also high in Saturated Fat. One ounce of Regular Cream Cheese contains 6 grams of Saturated Fat and 110 milligrams of Sodium. Choose the Less Fat versions of Cream Cheese to reduce the Saturated Fat by 2 grams per ounce. I know that doesn’t sound like much, but I don’t like the Fat Free Cream Cheese because it doesn’t melt very well and the taste is not as good.
Overall, the Saturated Fat has been reduced by more than half just by choosing lower fat versions of butter and cream cheese. Your family will never notice the difference.
Recipe Highlights
- Low Sodium
- Low Carb
- Make Ahead Meal
Make Ahead Options
I like to have Breakfast be as easy as “Heat and Serve”. This recipe works well for busy mornings.
Make the recipe as directed and package individual servings in microwave safe containers.
Ingredients for Spinach and Cream Cheese Omelet with Country Potatoes
- Yukon Gold Potatoes are a great time saver since they do not need to be peeled. Red potatoes can be substituted.
- Buttery Spread – We like Land O Lakes® Fresh Buttery Taste Spread
- Salt & Pepper
- Smoked Paprika
- Baby Spinach – Fresh works the best.
- Garlic – Fresh or jarred
- Less Fat Cream Cheese – Fat Free can be used, but the melt, taste, and Sodium will be different
- Italian Seasoning – You can change the flavor with any Salt Free seasoning if you like
- Large Eggs
Spinach and Cream Cheese Omelet with Country Potatoes
Ingredients
- 2 pounds Baby Yukon Gold Potatoes cut into quarters
- 3 tablespoons Buttery Spread
- 1¼ teaspoons Kosher Salt divided
- 1 teaspoon Black Pepper divided
- ½ teaspoon Smoked Paprika
- 1 (6-ounce) package Baby Spinach
- 2 cloves Garlic minced
- 3 ounces Less Fat Cream Cheese softened
- 1 teaspoon Italian Seasoning
- 8 large Eggs
- Spray Butter such as I Can't Believe It's Not Butter®
Instructions
- Preheat oven to 450℉.
Roast the Potatoes:
- Place potatoes on rimmed baking sheet. Lightly coat with spray butter. In a small bowl, mix 1 teaspoon salt, ½ teaspoon pepper, and paprika. Sprinkle seasoning over potatoes and toss. Bake in preheated oven for 25-30 minutes, or until tender and browned.
Cook the Omelet:
- While potatoes are baking, melt 1 tablespoon buttery spread in a 12-imch nonstick skillet over medium-high heat. Add spinach and garlic. Cook and stir for about 4-5 minutes, or until spinach is wilted. Stir in cream cheese, italian seasoning, ⅛ teaspoon salt, and ¼ teaspoon pepper. Stir until cream cheese is melted and well blended. Remove from heat and transfer spinach mixture to a bowl and keep warm. Wipe skillet with a paper towel.
- Whisk eggs, remaining ⅛ teaspoon salt, and remaining ¼ teaspoon pepper in a bowl. Melt remaining 2 tablespoons buttery spread in skillet over medium heat. Add eggs and roll pan to spread eggs into even layer. Cook for about 2 minutes. Once edges start to set, lift edges to let uncooked egg flow underneath. Continue until omelet is set on the bottom and top begins to set, but sill moist, about 4-5 minutes. Make sure eggs are still spread in an even layer. Remove from heat.
- Spread spinach mixture over eggs in skillet on one side. Fold other half of omelet over spinach side and cover. Let sit for about 5 minutes. Cut omelet into four equal sections and serve with the roasted potatoes.
Posted by Tonia Bloom
10/03/2023
