Monday, June 17, 2013

Easy Nutritious Breakfast - Without Breaking the Calorie Bank

Usually breakfast is a fruit and vegetable smoothie, but today I decided to make one of my favorite omelets.

My omelets always have some of the following: spinach, mushrooms, asparagus, sweet peppers and chopped (cooked) bacon.

I decided to make it a simple spinach omelet, with a sprinkle of chopped bacon!

This breakfast is light, yet filling, and it has 18 grams of protein, just like that scoop of protein powder!  But you get to savor the taste and texture of this meal…..

I love bacon, but with all of the sodium in it, I have to figure a way to enjoy it without eating too much sodium. 

My preference for eggs for eating comes from the carton!  I buy regular shell eggs for cooking and I do have a favorite brand.  Feel free to substitute your favorite egg type, nutrients will differ, as most liquid egg products actually are egg whites with something like turmeric for coloring. I always add turmeric, so mine will always look a little ‘yellow’.

So….add this to your breakfast or brunch menus.


Spinach Omelet served with fruits 
 
 Breakfast - Spinach Omelet With Fruits
 
Egg, Spinach, Chopped Bacon
Spinach, fresh (1 cup, not packed or the amount you like)
Egg substitute, liquid (1/4 cup)
Egg white substitute, liquid (1/4 cup)
Pork bacon(1/2 slice baked, chopped)
Olive oil (sprayed approximately1/2 tablespoon for frying)
 
Spices for Omelet  - substitute any combination
Bragg's Organic Sprinkle, 24 herbs & spices Seasoning (1/4 tsp)
Ground turmeric (1/8 tsp)
Black pepper (1 pinch)
Onions flakes (1/4 x 1 tsp)
Cumin seed (1 x 1 pinch)
Italian seasoning (1/2 x 1 tsp)
Fresh basil (1/2 tablespoon)
 
Fruits and Vegetables - cut into wedges  - substitute any combination
Kiwi fruit, fresh, raw (1 medium)
Strawberries, fresh, raw (3 medium)
Tomatoes, fresh, raw (1 Campari)
Apricots (1 medium
)
 

I have about 5 of those Misto sprayers, that are great when a pan needs to be oiled. I switch up the garlic and canola with grape seed oil at times  I have also added one for white Balsamic vinegar!

mistos

I spray olive oil over the frying pan, and then place the spinach and spices in to allow the spinach to wilt, then sprinkle the bacon in.

The frying pan needs to be hot to cook the egg quickly without burning it.

Breakfast - Spinach Omelet With Fruits - saute spinach

Pour in the egg. If the frying pan is too hot, lift it off the heat a few seconds, as you continue with your omelet.

Tilt and shake the skillet to allow the egg to cover the sides of the frying pan. Use a spatula to loosen the sides and gently shake the frying pan so the omelet slides in the pan. Gently fold one side of the omelet over, continuously shaking it to prevent browning. Flip the omelet over to finish cooking.

this is not the same omelet, but this is how it looks in the frying pan..

folding the omelet

Serve with the cut fruit!    Apricots not added yet..

Breakfast - Spinach Omelet With Fruits no apricot

Servings: 1
 Nutrition (selectively listed): 265 calories, 11.6g total fat, 6.4g monounsaturated fat, 2.3g polyunsaturated fat, 0g trans fatty acids, <1g linoleic acid, <1g alpha linolenic acid, 2g saturated fat, 5mg cholesterol, 326.1mg sodium, 115.5mg calcium, 1048.3mg potassium, 109.6mcg folate, 173.9mg phosphorus, 36.2mg phytosterols, 1595.3mcg lycopene, 18.7mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 112.2mg vitamin c, 1.5mg zinc, 24.3g carbohydrates, 5.6g fiber, 18.8g net carbohydrates, 14.2g sugar, 5.4g fructose, <1g galactose, 5.5g glucose, 0g lactose, <1g maltose, 2.4g sucrose, 18.3g protein.


Then of course,  I also love ‘flapjacks’ !    Pamela’s  pancake mix with melted DIY strawberry jam and banana…

flapjacks

and …then there are the days I do a frozen protein smoothie! This one includes broccoli and avocado!

green n yellow smoothie

All of these options are filling and keeps the hunger away, so one would not need to snack between meals.


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