Spinach and Bell Pepper Omelette

Health Highlights

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, Extra Virgin
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

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

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

Calories 210

Calories from fat 67

Calories from saturated fat 39

Total Fat 7.4 g

Saturated Fat 4.3 g

Trans Fat 0.1 g

Polyunsaturated Fat 2.3 g

Monounsaturated Fat 9.2 g

Cholesterol 385 mg

Sodium 723 mg

Potassium 756 mg

Total Carbohydrate 10.2 g

Dietary Fiber 2.0 g

Sugars 5.2 g

Protein 26.5 g

Meat Alternative	3.2
Vegetables	2.6