I’d subscribed to the “Reverse Diabetes” Newsletter awhile back and am really enjoying the recipes that some in every “issue”. I’d like to share some of them with you, whether you have diabetes or not!! This breakfast packs 20 grams of protein, and only 4 grams of carbs!
Just watch the salt…
Spinach and Goat Cheese Omelet
Add a little European flair (and lots of veggies) to your breakfast with this French-style, folded omelet. As one of the fastest protein-rich meals you can make, this omelet is an excellent dish for solo dining and can use up any leftover vegetables you have at hand.
2 cups baby spinach, rinsed
2 tablespoons crumbled goat cheese or feta cheese
1 tablespoon chopped scallion
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce, such as Tabasco
Pinch of salt
Pinch of freshly ground pepper
1 teaspoon olive oil
1 Bring an inch of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely. Or, place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave at high power for 1 to 2 minutes. Place the spinach in a small bowl. Stir in the cheese and scallion.
2 Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl. Heat oil in a 7- to 10-inch nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately, stir egg mixture with heat-resistant spatula or fork for a few seconds. Then, use spatula to push cooked portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost set, and the bottom is light golden. The entire cooking process should take about 1 minute.
3 Use spatula to fold one-third of the omelet over the filling. Tip the skillet and, using spatula as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.
Per serving: 235 cal, 15 g fat (6 g sat), 4 g carbs, 20 g protein, 1 g fiber, 228 mg chol, 471 mg sodium
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Hope you enjoy! :o)