High-Protein Veggie Omelette with Whole Grain Toast

🥘 Ingredients

• 3 large eggs (use 2 whole eggs + 1 egg white)
• 1/4 cup low-fat milk
• 1/4 cup diced bell peppers (red and green)
• 1/4 cup baby spinach leaves
• 2 tbsp chopped red onion
• 1/4 cup cherry tomatoes, halved
• 30g low-fat feta cheese, crumbled
• 1 slice whole grain bread
• 1 tsp olive oil
• Salt and black pepper, to taste
• Fresh chives, chopped (optional)

👨‍🍳 Instructions

1. 1
   Crack 2 whole eggs and 1 egg white into a bowl. Add milk, salt, and pepper, and whisk until well combined.
2. 2
   Heat olive oil in a non-stick skillet over medium heat. Sauté onions and bell peppers for 2 minutes until softened.
3. 3
   Add spinach and cherry tomatoes, cook for another 1-2 minutes until spinach wilts.
4. 4
   Pour the egg mixture over the veggies. Sprinkle feta cheese evenly on top.
5. 5
   Let the omelette cook for 3-4 minutes until mostly set, then fold it in half and cook for 1 more minute.
6. 6
   Toast the whole grain bread slice.
7. 7
   Serve the omelette hot with toast on the side. Garnish with fresh chives if desired.

📊 Nutritional Information

• Vitamin A: 24% DV
• Vitamin C: 39% DV
• Calcium: 18% DV
• Iron: 14% DV
• Dietary Fiber: 4g
• Potassium: 414mg

💡 Cooking Tips

• Use a non-stick skillet and low-medium heat to prevent the eggs from sticking.
• Chop all vegetables beforehand for a quick cooking process.
• For extra flavor, add a pinch of smoked paprika or dried oregano.
• Let the omelette sit for 30 seconds after folding to ensure it cooks through without drying out.