Protein-Packed Veggie Omelette with Fresh Tomato Salad

🥘 Ingredients

• 2 large eggs
• 1/4 cup low-fat milk
• 1/4 cup chopped bell peppers (red or green)
• 1/4 cup chopped spinach
• 2 tablespoons chopped onion
• 1/4 cup diced tomatoes (plus extra for salad)
• 1/4 cup sliced cucumber
• 1 tablespoon chopped parsley
• 1 teaspoon olive oil
• Salt and pepper to taste
• Optional: pinch of chili flakes

👨‍🍳 Instructions

1. 1
   In a bowl, whisk together eggs, milk, salt, and pepper.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Add onions and bell peppers; sauté for 2 minutes until softened.
4. 4
   Stir in spinach and half of the diced tomatoes; cook for 1 more minute.
5. 5
   Pour egg mixture over the veggies. Cook gently, lifting the edges to allow eggs to set, for about 3-4 minutes.
6. 6
   Fold omelette in half and transfer to a plate.
7. 7
   For the salad, mix the rest of the diced tomatoes, sliced cucumbers, and parsley. Add a squeeze of lemon juice and sprinkle with salt and pepper.
8. 8
   Serve the omelette warm, with the fresh tomato salad on the side.

📊 Nutritional Information

• Vitamin A: 32% DV
• Vitamin C: 49% DV
• Calcium: 12% DV
• Iron: 11% DV
• Dietary Fiber: 3g
• Potassium: 470mg
• Cholesterol: 207mg

💡 Cooking Tips

• Use a non-stick skillet to avoid sticking and use minimal oil.
• Chop your veggies in advance to save time in the morning.
• Don’t overcook the omelette; keeping it slightly moist keeps the texture soft.
• Feel free to substitute spinach with kale or arugula for a twist.