Looking for a high protein brunch that’s healthy and not so high in calories? Turn to the incredible, edible egg. It’s inexpensive, has no gluten, is high in protein, and contains choline which promotes liver function and helps transport other nutrients throughout your body. You can also add in a number of vitamins as well as no sugar and no carbs! Add in the right kind of carbs with the recipes you choose – carbs from vegetables.
So let’s choose spinach! Spinach is a super food – providing a very dense nutritional content in relation to its calories. Besides that, its vibrant green color provides a wonderful visual contrast, making the dish colorful and appealing. After that, I’ve added in other nutritious and colorful vegetables that you probably have on hand – making this a “go to” meal that you can prepare in a hurry.
Thinking of leaving out the cheese? It helps you to feel full and ¼ cup only adds 27.5 calories. Worth it to me! Cheese also adds a little more protein. My trainer always told me to be sure to eat something with protein and carbs within an hour after working out. This recipe is the perfect mix – and I’ll mention again – it’s so quick to make! After I work out, I’m hungry and if I head for the omelet pan, I can satisfy that need before I grab something sweet that works against my goals. (I try to keep Jerky around for that reason too – something else that’s quick to grab during a snack attack!)
Here’s the recipe:
(370 calories, 21.3 grams protein, 5.4 grams fiber, 15.4 grams carb)
2 large eggs, whisked
¼ red or yellow onion, diced small
½ red bell pepper, diced small
1-1/2 cups fresh spinach leaves
¼ cup finely grated Cheddar cheese
1 teaspoon olive oil
Pinch each of salt and pepper
Garnish: A few sliced, green garden onions
- Place 2 cups water in a frying or sauce pan. Add the spinach and heat just until the leaves soften. Do not overcook. Remove from the pan and drain well. You can even blot it a bit with a paper towel.
- Heat the olive oil in a non-stick omelet pan. Add the onion and pepper and sauté until just soft. Remove from the pan and set aside.
- Add the egg and as it starts to cook, scrape the sides of the pan and fold it in on itself (preferably using a heat free spatula).
- Just before the egg is completely cooked, add the rest of the ingredients except for the garden onions and sprinkle with spices. Fold together once more. Sprinkle with a few sliced green garden onions and serve immediately.
Concerned about cholesterol? WebMD says it best… “In 2000, the American Heart Association (AHA) revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA’s guidelines now allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
The confusion over eggs stems from their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the recommended daily limit.
When scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol logically became suspect. But after 25 years of study, it has become evident that cholesterol in food is not the culprit — saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.”
As an aside, it’s well known that you can spread out your nutritional needs over a period of days. So, if you make this dish one day, you can keep your egg limits in check by not eating any on the day following. This applies to most people, but if you have a heart condition and your doctor has advised you otherwise, follow his/her advice!