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Ingredients
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2 teaspoons extra-virgin olive oil
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¼ cup finely chopped broccoli
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¼ cup finely chopped spinach
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1 substantial egg
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1 tablespoon reduced-elephantine milk
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2 tablespoons shredded Monterey Jack cheese
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⅛ teaspoon salt
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1 tablespoon reduced-elephantine sour cream
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1 tablespoon finely chopped chives
Instructions
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Heat oil in a cramped nonstick skillet over medium heat. Add broccoli and spinach and cook dinner, stirring as soon as in a while, till lustrous green and soft, 2 to 4 minutes.
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In the meantime, inch egg and milk in a cramped bowl. Add the mix to the pan and stride fleet to mix with the vegetables. Put together dinner, tilting the pan and letting egg bustle below the perimeters, till the egg forms a thin, even layer. Proceed to cook dinner, reducing the warmth if starting up to brown, till true barely moist, 1 to 2 minutes. Sprinkle with cheese and salt. Mutter a spatula to roll into an omelet. Abet topped with sour cream and chives.
Initially appeared: EatingWell Magazine, January/February 2020
Food regimen Details (per serving)
| 244 | Calories |
| 21g | Chubby |
| 3g | Carbs |
| 12g | Protein |
| Food regimen Details | |
|---|---|
|
Servings Per Recipe 1 |
|
|
Serving Dimension 1 omelet |
|
|
Calories 244 |
|
| % Each day Price * | |
|
Entire Carbohydrate 3g |
1% |
|
Dietary Fiber 1g |
2% |
|
Entire Sugars 1g |
|
|
Protein 12g |
23% |
|
Entire Chubby 21g |
26% |
|
Saturated Chubby 7g |
35% |
|
Ldl cholesterol 206mg |
69% |
|
Food regimen A 1830IU |
37% |
|
Food regimen C 21mg |
23% |
|
Folate 59mcg |
15% |
|
Sodium 478mg |
21% |
|
Calcium 186mg |
14% |
|
Iron 1mg |
8% |
|
Magnesium 25mg |
6% |
|
Potassium 230mg |
5% |
Food regimen knowledge is calculated by a registered dietitian the use of an ingredient database but must be idea of an estimate.
* Each day Values (DVs) are the instantaneous portions of vitamins to exhaust each day. P.c Each day Price (%DV) found on nutrition labels tells you how principal a serving of a particular food or recipe contributes to each of these total instantaneous portions. Per the Food and Drug Administration (FDA), the each day fee is per a old 2,000 calorie food regimen. Reckoning on your calorie needs or if you happen to’ve a properly being situation, you may well contain extra or much less of particular vitamins. (As an instance, it’s instantaneous that people following a heart-wholesome food regimen exhaust much less sodium on a each day foundation when compared to those following a old food regimen.)
(-) Files is no longer right now on hand for this nutrient. If you happen to are following a various food regimen for clinical reasons, be optimistic to focus on to your critical care provider or a registered dietitian to better ticket your personal nutrition needs.
