Spray a 10" non-stick frying pan with olive oil pam spray.
Separate 4 eggs, setting aside the yolks for future use. Mix in the milk to the egg whites. Dice the pepper and the tomato. Chop the spinach leaves. Place the pan on medium heat. Pour the egg white and milk mixture into the prepared pan. Cook until the eggs begin to form. Add the spinach, red peppers, tomato and goat cheese. Cook for 4 minutes. Using a non-stick spatula, fold over the omelet.
Nutritional information per serving: 140 calories, 4 g fat, 2.5 g saturated fat, 10 mg cholesterol, 300 mg sodium, 7 g carbohydrates, 2 g fiber, 19 g protein.