Spinach and Bell Pepper Omelette
| 8 |
15 |
315 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 5 min |
10 min |
1
|
A delicious and nutritious breakfast omelette! High in antioxidant veggies!
Ingredients
|
2 large
|
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
|
|
1/4 tsp
|
Salt and pepper
|
Instructions
- 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.
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
315
Calories from fat
161
Calories from saturated fat
41
Total Fat
17.9 g
Saturated Fat
4.5 g
Trans Fat
0.1 g
Polyunsaturated Fat
2.7 g
Monounsaturated Fat
8.6 g
Cholesterol
433 mg
Sodium
726 mg
Potassium
776 mg
Total Carbohydrate
10.2 g
Dietary Fiber
2.0 g
Sugars
5.2 g
Protein
29.3 g
Dietary servings
Per Portion
| Meat Alternative |
3.2 |
| Vegetables |
2.6 |
Energy sources
Meal Type(s)
