Monday, September 19, 2011

Start Meatless Monday off right! Mediterranean Omelet

Eggs... nature's perfect protein: Eggs contain all of the essential amino acids, making it a complete protein. Plus, eggs have the highest biological protein available!  1 egg contains about 75 calories, 7 g protein, and 5 g fat (1.5 saturated).

Eggs have gotten a bad reputation through the years and have been blamed for high cholesterol and heart disease.  The truth is that trans and saturated fats have a more negative impact on cholesterol levels.  Saturated fats, which are found in animal products are consumed in much greater quantities than needed.  In fact, a little bit of cholesterol is needed for good health! Aim for 1-2 eggs once or twice a week.  If you have high cholesterol, limit to one egg per week.  Egg substitute (Egg Beaters) or egg whites are a great choice if you want to eat eggs on a daily basis.

For those that only choose egg whites... you may be missing out!  Although you may be choosing the lower-fat option, you are cutting out the B-vitamins, iron, Vitamins A + D, and a good source of Omega 3's and carotenoids.  Plus, they may not be as satisfying because they are no longer a completely balanced (they are missing the fat component)


This easy breakfast can be ready in under 10 minutes and really keeps my hunger at bay until lunch.  Top cut down on prep time, cut up your favorite veggies in advance and keep them in little baggies in the fridge.  Then you can easily throw them into any dish and save on time when you're in a crunch.  If you have trouble fitting 5 servings of veggies into your day... start your day off right with 1-2 servings right here!  Plus, adding cheese is a great way to add protein and calcium to your meal!

Mediterranean Omelet with whole wheat toast
Serves 1

Non-stick cooking spray
2 eggs, scrambled
1 oz part-skim mozzarella cheese, shredded
1/4 cup fresh spinach
2 Tbsp Red pepper, chopped
2 Tbsp Mushrooms, chopped
Bruschetta, tomatoes, or salsa
salt and pepper

Spray a small frying pan with non stick spray and heat over medium heat.  Once pan is warm, add eggs and allow to cook ~2 minutes.  With a spatula move the eggs to side to allow more raw egg to cook. Once most of the egg is cooked,  add veggies and cheese and flip one side over, so the veggies are in a pocket inside.  Toast 1-2 slices of whole wheat toast.  Enjoy immediately.

Nutrition facts: 2 egg omelet with 1 slice toast and light smart balance
~400 calories, 20 g carbohydrates, 26 g protein, 25 g fat, 3 g fiber,

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