Protein-Packed Veggie Omelette with Whole Grain Toast

🥘 Ingredients

• 2 large eggs
• 2 egg whites
• 1/4 cup low-fat milk
• 1/2 cup spinach, chopped
• 1/4 cup tomatoes, diced
• 1/4 cup bell pepper, diced
• 2 tbsp onion, finely chopped
• 1/4 cup low-fat feta cheese
• 1 slice whole grain bread
• 1 tsp olive oil
• Salt and black pepper to taste
• Fresh herbs (parsley or chives), for garnish

👨‍🍳 Instructions

1. 1
   In a bowl, whisk together eggs, egg whites, low-fat milk, salt, and pepper.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Add onions and bell pepper, sauté for 2-3 minutes until softened.
4. 4
   Add spinach and tomatoes, cook for another minute.
5. 5
   Pour in the egg mixture. Let it set a little, then gently stir. Cook for 3-4 minutes until almost set.
6. 6
   Sprinkle feta cheese over the omelette. Fold it in half with a spatula; cook for another minute until cheese begins to melt.
7. 7
   Meanwhile, toast the whole grain bread.
8. 8
   Serve the omelette warm with the toasted bread on the side. Garnish with fresh herbs.

📊 Nutritional Information

• Dietary Fiber: 5g
• Vitamin A: 35% DV
• Vitamin C: 60% DV
• Calcium: 22% DV
• Iron: 18% DV
• Potassium: 480mg

💡 Cooking Tips

• Use a non-stick skillet to reduce oil usage and make flipping easier.
• Prep your veggies the night before to save time on busy mornings.
• If you like, add a dash of chili flakes for extra flavor without extra calories.
• Always check eggs for freshness before use.