Loaded with veggies, leafy greens, and “cheese,” this omelet is a protein- and nutrient-packed way to start your day.
Targeted Side Effects: Fatigue, blood sugar regulation, peripheral neuropathy, chemo brain
A good source of vitamin A, calcium, and iron
Calories: 430; Total Fat: 26 g; Saturated Fat: 6 g; Total Carbohydrates: 29 g; Fiber: 5 g; Protein: 40 g
1 tablespoon nondairy, non-soy margarine (we prefer Earth Balance) or olive oil, divided
½ onion, chopped
⅓ pepper, chopped or sliced
A big handful of spinach, chard, or dinosaur kale, chopped (if using frozen spinach, defrost and squeeze out excess water)
4 eggs (shells rinsed)
¼ cup nondairy milk
Small tomato, sliced
¼ cup shredded nondairy, non-soy mozzarella cheese (we prefer Daiya)
Salt and pepper, to taste
1. Heat frying pan over medium-low heat. Add ½ tablespoon margarine or olive oil. Raise heat to medium. Add chopped onion and pepper. Sauté, and stir until softened.
2. Add chopped leafy greens. Cover.
3. Crack eggs into a bowl. Season with salt and pepper to taste. Add milk and beat with a whisk or fork. Mix in cheese.
4. Remove cover from frying pan and add remaining margarine or olive oil to prevent eggs from sticking to pan. Pour in egg mixture. Cook for one minute. Top with tomato and sprinkle with cheese. Put lid back on pan, and turn heat to medium-low.
5. Check in 90 seconds, rolling loose eggs on top of pan toward sides to cook faster. Turn to low heat and keep watch until eggs are cooked.
6. Flip one side of the omelet over the other side in pan and serve.
Season with iodized salt and pepper to taste.
Health Tip 101: Tomatoes are high in several important antioxidants, such as lutein. Lutein boosts eye health by protecting damage done by free radicals. Tomatoes also contain good amounts of chromium, which helps to keep blood sugar levels under control.