High-Protein Veggie Omelette with Toast

🥘 Ingredients

• 2 large eggs
• 1/4 cup skim milk
• 1/2 cup diced bell pepper (mixed colors)
• 1/2 cup fresh spinach, chopped
• 1/4 cup diced tomato
• 1 tablespoon chopped onion
• 1 teaspoon olive oil
• 1 slice whole grain bread
• Pinch of salt
• Pinch of black pepper

👨‍🍳 Instructions

1. 1
   Crack the eggs into a bowl, add skim milk, salt, and pepper. Beat well until light and slightly frothy.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Add onion and bell peppers, sauté for 2-3 minutes until softened.
4. 4
   Add spinach and tomato, cook for 1 more minute.
5. 5
   Pour the egg mixture evenly over the vegetables. Cook undisturbed for 2-3 minutes until edges set.
6. 6
   Gently fold or flip the omelette, cooking for another 1-2 minutes until fully cooked.
7. 7
   Meanwhile, toast the whole grain bread.
8. 8
   Serve the omelette warm with the toasted bread on the side.

📊 Nutritional Information

• Vitamin A: 36% DV
• Vitamin C: 52% DV
• Calcium: 14% DV
• Iron: 17% DV
• Magnesium: 11% DV
• Fiber: 5g
• Potassium: 15% DV
• Sodium: 16% DV

💡 Cooking Tips

• Use a non-stick skillet to reduce the need for extra oil.
• You can prepare the vegetables the night before to save time in the morning.
• Add a sprinkle of fresh herbs like parsley or chives for extra flavor without extra calories.
• Monitor the omelette closely to prevent overcooking and ensure it's light and fluffy.