Feta and Spinach Egg White Omelette

Eggs are a nutritional powerhouse. One egg only has 79 calories and is loaded in minerals, nutrients and of course protein. If you typically avoid egg yolks to save fat and calories, I urge you to reconsider. Here are a few reasons why:

Protein: Egg yolks contain 43% of the protein found in an egg.
Calcium: An egg yolk provides 21.9 mg calcium as compared to an egg white which only has 2.3 mg.
Phosphorus: If you skip the yolk, you’re missing out on 66.3 mg phosphorus (which helps maintain bone and muscle health, improves kidney function and more.)
Vitamins A, E, D and K: Egg whites do not provide any of these nutrients – they are all in the yolk.

Your fork is waiting.

Feta and Spinach Egg White Omelette

Course: Breakfast

Cuisine: American

Keyword: egg white omelette

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Servings: 1

Calories: 203kcal

Author: Liz Della Croce

Questions / Comments?

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Ingredients

• 1 egg + 3 egg whites
• 2 tbs red onion minced
• 2 tbs sun-dried tomatoes minced
• 2 c baby spinach
• 2 tbs feta

Instructions

• Heat a large non-stick pan on medium-high heat.
• Meanwhile, whisk together egg and egg whites and set aside.
• Spray pan with non-stick spray and saute onions for 2 minutes until translucent.
• Add sun-dried tomatoes, spinach and saute an additional minute or so until spinach is wilted.
• Season with a bit of salt and pepper to taste.
• Using a rubber spatula, move all of the veggies into the center of the pan and spray a bit more non-stick spray around the edge of the pan.
• Pour in egg mixture and reduce heat to medium. As the eggs cook, use the spatula to lift up the cooked eggs and hold the pan allowing the runny mixture to move to the outside edge. Continue doing this method until you can easily move your spatula around the entire edge of the pan.
• During the last minute of cooking, sprinkle feta on top.
• Fold over eggs before serving.

Recipe Notes:

Excellent source of Vitamin A, good source Vitamin C, Iron and Calcium

Nutrition Facts

Feta and Spinach Egg White Omelette

Amount Per Serving

Calories 203 Calories from Fat 87

% Daily Value*

Fat 9.7g15%

Saturated Fat 7.4g46%

Cholesterol 232mg77%

Sodium 504mg22%

Carbohydrates 8.1g3%

Fiber 1.6g7%

Protein 21.6g43%

* Percent Daily Values are based on a 2000 calorie diet.

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