Dinner on Deadline

A souffled omelet (like a regular omelet) is the perfect wrapper for leftovers like cooked broccoli, mushrooms, peas, almost any vegetable. Ditto for bits of cheese. To keep the fat and calories down, start with veggies, then add cheese as an accent.

Servings: 2

11/2 tablespoons extra-virgin olive oil, divided

5 ounces baby spinach

Salt and ground black pepper

2 ounces feta cheese, finely crumbled

3 large whole eggs, separated, plus 2 egg whites

2 teaspoons grated lemon zest

Chopped fresh dill, to garnish

1. Heat the oven to 450 F.

2. In a large skillet over medium, heat 1 tablespoon of the oil. Add the spinach and a pinch of salt and cook, stirring, until the spinach is wilted. Sprinkle feta on top and set aside.

3. In a medium bowl, whisk the egg yolks with a hefty pinch of salt, several grinds of pepper and the lemon zest, until the mixture is fluffy, about 4 minutes. In a separate bowl, use an electric mixer to beat the egg whites with a pinch of salt until they hold soft peaks; stir one-fourth of the whites into the egg yolks, then fold the remaining whites into the yolks gently, just until they are incorporated.

4. In a 10-inch nonstick skillet with an oven-safe handle over medium, heat the remaining 1/2 tablespoon of oil. Pour the egg mixture into the skillet and gently spread it evenly. Place the skillet in the oven on the middle shelf and bake until it is puffed and almost cooked through, about 3 minutes. Meanwhile, reheat the spinach mixture over medium heat, stirring.

5. Remove the omelet from the oven and make an indentation down the center. Spoon the spinach mixture over one half, fold the other half over to cover the filling. Return to the oven. Bake for 2 more minutes. Divide in half, sprinkle each with dill. Serve.

Per serving: 320 calories; 200 calories from fat (63 percent of total calories); 22 g fat (7 g saturated; 0 g trans fats); 295 mg cholesterol; 11 g carbohydrate; 4 g fiber; 4 g sugar; 19 g protein; 710 mg sodium.