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.
Need help learning how to make an omelet? Check out this video from Jamie Oliver: The Perfect Omelet.
Your fork is waiting.
- 1 egg + 3 egg whites
- 2 tbs red onion minced
- 2 tbs sun-dried tomatoes minced
- 2 c baby spinach
- 2 tbs feta
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.
Excellent source of Vitamin A, good source Vitamin C, Iron and Calcium