SERVES 1
Cooking the spinach just briefly serves to help your body retain more of its carotenoids, lutein, and zeaxanthin.
1 teaspoon olive oil
1 tablespoon finely diced yellow onion
1 tablespoon finely diced mushrooms
1 cup baby spinach, stemmed and chopped
2 large eggs
1 teaspoon freshly chopped chives
1 teaspoon freshly chopped parsley
Sea salt and freshly ground black pepper
1 teaspoon unsalted butter
1 teaspoon olive oil
2 tablespoons grated low-fat mozzarella cheese
In an 8-inch sauté pan, heat the oil over mediumhigh heat, then add the onion and mushroom. Cook until softened, about 8 to 10 minutes, then add the spinach and cook for 1 minute. Remove from the heat and place in a bowl.
Break the eggs into a small bowl and beat with the chives, parsley, salt, and pepper.
In the same pan, on medium heat, add the butter and oil, swirling to coat the sides of the pan. When the butter is melted, add the egg, swirling to distribute, and cook until bottom is set, shaking the eggs and lifting the edges with a fork to allow eggs to flow underneath if necessary. Add the cooked vegetables and sprinkle cheese on one side, then fold in half and cook for 1 minute, or until the cheese is melted. Slide it onto a plate and serve.
| Nutritional Profile | |
| Serving size: 1 omelet | |
|---|---|
| Calories: | 314 |
| Protein: | 18 g |
| Fiber: | 2 g |
| Fat: | 25 g |
| Saturated fat: | 8 g |
| Sodium: | 897 mg |
| Vitamin A: | 1,819 IU |
| Vitamin C: | 7 mg |
| Vitamin D: | 85 IU |
| Vitamin E: | 4 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 608 µg |
| Lutein and zeaxanthin: | 1,845 µg |