Spinach and Bell Pepper Omelette

8 15 305
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Spinach and Bell Pepper Omelette
Health Rating
A delicious and nutritious breakfast omelette! High in antioxidant veggies!

Ingredients


2 large egg Egg (scrambled)
4 large egg Egg white
1/2 tbsp Olive oil
1 1/2 cup Spinach (washed and torn into pieces)
1/2 medium Tomato (chopped)
1/4 cup chopped Red bell pepper
1 tbsp Dill, fresh
1 dash Salt and pepper

Instructions


  1. Heat oil in a small skillet over medium heat
  2. Scramble the eggs with the dill and some salt and pepper (to taste)
  3. Pour eggs onto the skillet, swirling to spread
  4.  Wash and pat dry your spinach, tomato, and peppers. Chop spinach and dice your tomato and peppers into small pieces
  5.  Arrange your diced veggies around on the eggs, then the spinach, spreading it out evenly across the eggs
  6.  Place a lid over the eggs and cook for about 3-5 minutes, until the eggs begin to pull away from the pan and appear cooked around the edges.
  7. Gently ease the omelette off the skillet with a spatula, holding the skillet at an angle. Then, carefully flip the entire omelette over. 
  8. Cook another 3-5 minutes, until the bottom of the eggs, are browned and spinach is wilted. 

Notes:

No spinach - You can substitute Swiss chard instead 


Eggs

are high in protein and omega 3's 

Spinach

is high in calcium and magnesium 

Peppers

are high in vitamin C, B6 and folate


Nutrition Facts

Per Portion

Calories 305
Calories from fat 161
Calories from saturated fat 38
Total Fat 17.8 g
Saturated Fat 4.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 9.4 g
Cholesterol 385 mg
Sodium 688 mg
Potassium 772 mg
Total Carbohydrate 9.5 g
Dietary Fiber 2.5 g
Sugars 5.2 g
Protein 27.9 g

Dietary servings

Per Portion


Meat Alternative 3.2
Vegetables 2.6

Energy sources


Pygal11%409.35593883975463112.3060379783591153%443.4531246294516255.6115787185854337%299.92592505862007159.1084268625312211%53%37%CarbohydratesFatProtein