January 17 | 2022
Incorporating vegetables into every meal isn't always easy! Breakfast can be particularly challenging, but what better way than a delicious omelet with sautéed veggies and cheese?
Serves 1
Ingredients:
2 eggs (or 1/2 cup egg white)
1 tsp olive oil
Olive or avocado oil spray
Choose your veggies:
1 cup fresh baby spinach
5 grape tomatoes, cut in half
1/2 cup mushrooms, sliced
1/4 cup peppers, sliced
1/2 small onion, julienned
Choose your cheese:
1/4 cup cheddar
1 oz. goat
1/4 cup feta
Instructions:
Sautée your veggies: Heat 1 tsp. olive oil in a non-stick skillet at medium heat. First, add onions and peppers to the pan, cook until they start to brown (~6-8 min).
While the onions and peppers are browning, prep for your next steps. Cut your other veggies, crack your eggs into a bowl and whisk, and prepare any sides - we suggest a side of coffee, whole grain toast and/or fruit (clementine, 1/2 cup grapes, raspberries, strawberries, blackberries or blueberries, 1 cup cantaloupe, pineapple or honey dew melon).
Once your onions and peppers are browned, add your spinach and tomatoes to the skillet mix until all the spinach is wilted. Remove veggies from the skillet and put aside on a plate for later.
Spray your skillet with oil and heat on medium. Add eggs to skillet. As eggs begin to cook, use a rubber spatula to lift the edges of the cooked egg, so raw egg sneaks under the cooked part. Repeat until the egg does not flow when shaken - jiggling is okay! Use the spatula to loosen the egg from the bottom of the pan, then flip your eggs.
Sprinkle the top of the eggs with your choice of cheese. Once cheese has melted and second side of the egg begins to brown, add your veggies to one half of the egg. Fold in half to cover the veggies and use a spatula to gently move your omelet to your plate. Enjoy!
Nutrition Facts (approx.)
Calories: 324
Total Fat: 24 g
Saturated Fat: 8 g
Sodium: 263 mg
Total Carbohydrate: 9 g
Dietary Fiber: 2 g
Total Protein: 19 g
Substitute egg white:
Calories: 233
Total Fat: 13 g
Saturated Fat: 5 g
Sodium: 342 mg
Total Carbohydrate: 9 g
Dietary Fiber: 2 g
Total Protein: 19 g
Add a cup of fruit and 100% whole wheat toast for a filling breakfast to get you through the day!
Calories: 522
Total Fat: 29 g
Saturated Fat: 10 g
Sodium: 500 mg
Total Carbohydrate: 40 g
Dietary Fiber: 10 g
Total Protein: 26 g
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