Spinach, Bell Pepper, and Tomato Omelette

9 15 300
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Spinach, Bell Pepper, and Tomato Omelette
Health Highlights
A quick and easy protein-packed breakfast.

Ingredients


1/2 tbsp Olive Oil, Extra Virgin
2 large Egg (scrambled)
2 large egg Egg white (carton or fresh eggs)
1 dash Salt (to taste)
1 dash Black pepper (to taste)
1 cup Spinach (washed and roughly chopped)
1/2 medium Tomato (chopped)
1/4 cup Red bell pepper (chopped)
1/4 cup Salsa, ready-to-serve (optional)

Instructions


  1. Warm oil in a small skillet (with a lid) over medium heat.
  2. Whisk the eggs, egg whites, salt, and pepper in a bowl. 
  3. Pour egg mixture into the skillet, swirling to spread.
  4. Sprinkle the spinach, peppers, and tomato evenly over the eggs.
  5. Place a lid on the skillet and cook for about 3-5 minutes, until the eggs start to pull away from the pan and appear cooked around the edges.
  6. Gently ease the omelet off the base of the skillet with a spatula, holding the skillet at an angle. Then, carefully flip the entire omelet over. 
  7. Cook for another 3-5 minutes, until the bottom of the eggs, are browned and spinach is wilted. 
  8. Fold the omelet in half
  9. Transfer the omelet to a plate and serve with salsa overtop.

Notes:

Quick Tips:

  • Suggested flavor enhancers: Pico de Gallo, guacamole, pesto, hot sauce, sour cream or plain Greek yogurt
  • Alternative filling combinations:
    • Caramelized onions + mushrooms + Swiss cheese
    • Cheddar Cheese + Chopped Broccoli
    • Feta + Artichoke Hearts + Sundried tomatoes
    • Smoked salmon + Goat Cheese + Dill
    • Crumbled Sausage + Bell Peppers + Cherry Tomatoes

Nutrition Facts

Per Portion

Calories 300
Calories from fat 162
Calories from saturated fat 41
Total Fat 18.0 g
Saturated Fat 4.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 8.6 g
Cholesterol 433 mg
Sodium 1014 mg
Potassium 771 mg
Total Carbohydrate 13.1 g
Dietary Fiber 2.9 g
Sugars 7.2 g
Protein 22.8 g

Dietary servings

Per Portion


Meat Alternative 2.2
Vegetables 2.5

Energy sources


Pygal16%421.2707345376399117.5610629545855754%419.390820720203273.411897968285630%308.35897536683046144.3282515645098616%54%30%CarbohydratesFatProtein

Meal Type(s)

Breakfast




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