I love breakfast. I mean I really love it. Anyone who knows me well knows I can’t start my day without getting my egg fix. And I’m not talking supermarket eggs either. Once you try fresh eggs from a local farm, you’ll never go back.
Go to a farmer’s market near you, and you’ll notice the big, bright yolks and richer flavor when you get eggs from chickens that do what chickens are supposed to do: roam around in grass and sunshine, eat bugs, etc. If you haven’t been exposed to what goes on in most large scale chicken operations (where all grocery store chicken and eggs come from), do a quick Google search for “chicken abuse” and be prepared to lose your appetite.
While I love me some egg yolks and include them in my daily diet, they do increase the fat intake, so I left them out of this recipe for you folks who want a lower-calorie (but still delicious) recipe. Spinach, tomato, and feta pair amazingly well with eggs and I’m sure you’ll love this dish.
|Prep Time||Cook Time||Serves|
- 1 tsp. olive oil
- 1 Small Tomato (diced)
- 1/4 cup Onion (diced)
- 1 cup Spinach (chopped)
- 3 Egg Whites
- 1/4 cup Reduced Fat Feta Cheese
- Ground Pepper (to taste)
- Cooking Spray
Heat pan to medium, add oil then cook onions and tomatoes for 3 minutes. Add spinach and cook and cook for an additional two minutes before adding the eggs. Add egg whites, stirring constantly. Cook until eggs are no longer runny, then reduce heat to low and add cheese in the middle of the omelet and fold it over. Top with black pepper. Remove from heat and let rest 3-4 minutes so the cheese can melt.
206 calories, 9 g fat (3 saturated), 7 g carbs (3 g fiber), 21 g protein, 660 mg sodium