Store bought breakfast food often has a lot of salt, sugar and/or lacks fruits & vegetables. Having food like omelets and frittatas is a great way to get a serving or two of vegetables into your diet, while also not consuming a lot of sugar. I made this omelet with only one full egg. This is because I feel that yolk has a lot of good nutrients and protein in it, however having 3 egg yolks in a day is not the healthiest thing, so I used only the egg whites from the additional two eggs.This also still gives the omelet the nice yellow colour, because egg white omelets are not very appealing looking.

This omelet has one and a half servings of vegetables in it and if you eat a piece of fruit with this omelet you will have consumed almost half the required fruits and vegetables for the day. Making this a great breakfast to start your day with!

Omelets are also great because they are very easy and quick and do not require any special tools. Although they are quick to make, many people find they don’t have time to make these on work days. This can be solved by making a few batches of this omelet and cooking it in the oven in a muffin pan (at 375°F for 20 minutes) and microwaving it on weekdays before you head to work. This will leave you feeling much better than eating cereal (which is usually high in sugar) or toast (which can get boring and lack nutrients).

Ingredients:

1 full egg

2 egg whites

1 tablespoon milk

2 mushrooms (cut into small pieces)

1/4 of a red pepper

1 cup baby spinach

1/4 light marble cheese, shredded

Pepper and Parsley

Directions:

In a small bowl mix egg, egg whites, milk, pepper and parsley. Place in a frying pan (on medium) making sure it covers the egg mixtures covers the bottom of the pan and place a lid on top. Microwave spinach for about a minute, then squeeze water out of the spinach.

When one side of the egg mixture is cooked, flip over the egg and add the vegetables to one half of the omelet then replace the lid and cook for about 5 minutes (this will soften the vegetables). Next, add the shredded cheese to the side with the vegetables and fold over other half of omelet and let it cook (with lid on) until the cheese is melted.

Serve with fruit or toast.

Makes: 1 serving

Time to make: 15 minutes

Nutrition: 270 calories, 6g carbs, 16g fat

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Tagged: breakfast, Cooking, Food, health, Recipes