Advocate-tested recipe

Serves 8. Recipe is from “The Slim Down South Cookbook: Eating Well and Living Healthy in the Land of Biscuits and Bacon” by Carolyn O’Neill.

1 medium-size yellow onion, chopped

1/2 (8-ounce) package sliced fresh mushrooms

1 tablespoon olive oil

1 (6-ounce) bag fresh baby spinach

4 large eggs

6 large egg whites

1 cup (4 ounces) shredded 2 percent reduced-fat sharp Cheddar cheese

1/4 cup freshly grated Parmesan cheese

2 tablespoons fat-free milk

1/2 teaspoon black pepper

1/4 teaspoon table salt

1/4 teaspoon ground nutmeg

1. Preheat oven to 350 F. Sauté onion and mushrooms in hot oil in an ovenproof nonstick 10-inch skillet over medium-high heat 10 minutes or until tender. Stir in spinach, and sauté 3 minutes or until water evaporates and spinach wilts. Remove from heat, and set aside.

2. Whisk together eggs, egg whites, Cheddar cheese and next 5 ingredients.

3. Pour egg mixture into skillet with onion mixture, stirring to combine.

4. Bake at 350 F for 12 to 15 minutes or just until set. Let stand 3 minutes. Cut into 8 equal wedges.

Nutritional analysis per wedge: 139 calories, 8.2 grams fat (3.3 grams saturated, 3.1 grams monounsaturated, 0.8 grams polyunsaturated), 12.1 grams protein, 5.2 grams carbohydrate, 1.4 grams fiber, 106 milligrams cholesterol, 1.3 milligrams iron, 366 milligrams sodium, 292 milligrams calcium