Spinach and egg white omelet
Start your day with a healthy Spinach and Egg White Omelet! Made with fluffy egg whites, nutritious spinach, and a blend of savory spices like paprika and garlic powder, this low-calorie breakfast is cooked to perfection in olive oil. Quick, easy, and delicious!
- 29 May 2024
- Cook time 8 min
- Prep time 5 min
- 1 Servings
- 7 Ingredients
The Spinach and Egg White Omelet is a nutritious and protein-packed dish that's perfect for a healthy breakfast or a light lunch. This recipe combines the simplicity of egg whites with the rich flavors of spinach and aromatic spices to create a delicious and satisfying meal.
Ingredients:
Instructions:
- Begin by thawing the frozen spinach. You can do this by placing it in a microwave-safe bowl and microwaving it for 1-2 minutes, or until fully thawed. Squeeze out any excess water using a clean kitchen towel or paper towels.
- In a small bowl, whisk together the egg whites, paprika, and garlic powder. Add a dash of salt and a dash of black pepper to the mixture. Whisk until well combined.
- Heat a non-stick skillet over medium heat. Add 1 teaspoon of olive oil to the pan and tilt the skillet to ensure the bottom is evenly coated.
- Add the thawed and squeezed spinach to the skillet. Cook for 2-3 minutes, stirring occasionally, until the spinach is heated through and any remaining moisture has evaporated.
- Pour the egg white mixture over the spinach in the skillet. Allow it to cook undisturbed for about 1-2 minutes or until the eggs start to set around the edges.
- Once the edges start to set, gently lift one edge of the omelet with a spatula, allowing any uncooked egg whites to flow underneath. Continue this process around the omelet until the eggs are mostly set but still slightly runny on top.
- Carefully fold the omelet in half using the spatula. Cook for an additional 1-2 minutes, or until the omelet is cooked through and no longer runny in the center.
- Transfer the omelet to a plate and serve immediately. Enjoy your nutritious and delicious spinach and egg white omelet!
Tips:
- Tip 1: For extra flavor, you can add a sprinkle of cheese, such as feta or cheddar, before folding the omelet.
- Tip 2: Make sure to squeeze out as much moisture as possible from the spinach to avoid a watery omelet.
- Tip 3: If you prefer fresh spinach, you can use it instead of frozen. Simply sauté it a bit longer to wilt it down.
- Tip 4: Experiment with additional herbs and spices, such as oregano, basil, or cayenne pepper, to customize the flavor to your liking.
Enjoy your delicious and healthy Spinach and Egg White Omelet! It's a wonderful way to start your day with a boost of protein and some leafy greens. This simple yet flavorful dish is sure to become a staple in your breakfast repertoire.
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 15g | 10% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 6g | 15% |
| Sugar 1.44g | 1% |
| Fat | |
| Fat 6g | 7% |
| Saturated 0.88g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 880ug | 98% |
| Choline 36mg | 7% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.58mg | 44% |
| Vitamin B3 0.83mg | 5% |
| Vitamin B6 0.25mg | 14% |
| Vitamin B9 180ug | 44% |
| Vitamin B12 0.07ug | 3% |
| Vitamin C 3.15mg | 4% |
| Vitamin E 5mg | 36% |
| Vitamin K 770ug | 641% |
| Minerals | |
| Calcium, Ca 230mg | 17% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 3.17mg | 29% |
| Magnesium, Mg 130mg | 31% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 600mg | 18% |
| Selenium, Se 22ug | 41% |
| Sodium, Na 430mg | 28% |
| Zinc, Zn 0.81mg | 7% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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