Welcome to our Omelette Recipes website! Are you looking for a healthy and delicious breakfast option? Look no further than our spinach and eggs omelette recipe! Packed with protein and nutritious spinach, this omelette is the perfect way to start your day and fuel your body. So, put on your chef hat and let’s get cooking! We’ve made this eggs and spinach easy to follow 👨🍳.
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Ingredients
- 2 tbsp virgin olive oil
- 1 chopped garlic clove
- 1 large can tomatoes, diced and without the liquid Salt and pepper to taste
- 1 lb. spinach
- 6 eggs whites
- 6 egg yolks.
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Heat 2 tablespoons of olive oil in a skillet over medium heat. Add one chopped garlic clove when hot. Sauté until fragrant, for about 30 seconds.
- Add one large can of diced tomatoes, along with the salt and pepper. Stir well and let it cook down for approximately 4 minutes.
- Mix one pound of spinach into the tomatoes. Allow it to cook until wilted, for about 2 minutes.
- Transfer the tomato and spinach mixture into a 9×13-inch baking dish, spreading it into an even layer.
- Beat six egg whites in a mixing bowl until the whites are fluffy and the peaks are stiff. Pour over the spinach and tomato mixture, spreading it out.
- Using a spoon, transfer six egg yolks onto the top of the whites and spinach mixture, spacing them evenly from one another.
- Bake for 20 minutes, or until the eggs have cooked to your desired level of doneness.
How long does eggs and spinach last in the fridge?
Eggs can typically be stored in the fridge for up to 5-7 days after cooking, as long as they are stored in an airtight container. Spinach can be stored in the fridge for 3-5 days after cooking, as long as it is stored in an airtight container as well. It is important to note that the timeframe for storing both of these foods may vary depending on various factors such as the freshness of the ingredients used and the temperature of the fridge they are stored in. It is always best to use your judgment and sensory observations, such as smell and taste, to determine if the food is still safe to eat.
Low calorie eggs and spinach substitutions
To make this recipe lower calorie, you could make the following substitutions. First, use cooking spray instead of olive oil to sauté the garlic. Second, use low-sodium canned tomatoes or diced fresh tomatoes instead of a large can of diced tomatoes with liquid. Third, use egg whites or an egg substitute instead of whole eggs to reduce the fat and cholesterol content. Finally, use a smaller amount of cheese or skip it altogether to reduce the calorie and fat content. These substitutions will help to make the dish healthier and lower in calories without sacrificing flavor.
What to serve with eggs and spinach?
One delicious and nutritious option to serve with eggs and spinach is a slice of whole grain toast. This can be topped with a spread of avocado or hummus for added flavor and texture. Additionally, a side of fresh fruit, such as berries or sliced kiwi, can add a touch of sweetness to balance out the savory flavors of the eggs and spinach. For added protein and texture, a sprinkle of nuts, such as almonds or walnuts, can also be added to the dish. Overall, this combination of whole grains, fresh fruits, and healthy fats is a balanced and satisfying meal.
Whats the best sauce for eggs and spinach?
The best sauce for eggs and spinach is hollandaise sauce. With its buttery, tangy flavor, hollandaise sauce perfectly complements the earthy taste of the spinach and eggs. Hollandaise sauce is made from egg yolks, lemon juice, and melted butter, giving it a velvety texture and rich taste that takes this dish to the next level. To make it even more delicious, you can add other ingredients like garlic, paprika, or cayenne pepper to give it an extra kick. Overall, hollandaise sauce is the perfect accompaniment to eggs and spinach, and is sure to please any palette.
Eggs and spinach health benefits
Eggs and spinach are both packed with various health benefits. Eggs are a great source of high-quality protein and contain essential nutrients like vitamin D, choline, and omega-3 fatty acids, which are beneficial for brain health and reducing inflammation in the body. Spinach, on the other hand, is loaded with vitamins A, C, E, and K, as well as iron, magnesium, and potassium. These nutrients can promote bone health, reduce the risk of chronic diseases like diabetes and cancer, and support healthy digestion. Additionally, spinach contains plant compounds like lutein and zeaxanthin, which are beneficial for eye health. Together, eggs and spinach make a delicious and nutritious meal that can provide numerous health benefits.
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