Pepper & onion omelet
Makes 1 serving | Prep: 5 min | Cook: 10 min
Ingredients
- 2 eggs
- A pinch of salt
- ¼ bell pepper (color of your choice), chopped
- ¼ small onion, chopped
- 2 Tbsp cheddar cheese
Preparation
- In a small bowl, whisk eggs until combined. Season with salt and pepper. Set aside.
- Heat a 6-inch nonstick skillet over medium-low heat. Spray with cooking spray. Add peppers and onions. Saute 3-5 minutes, until soft. Place vegetables in a small bowl.
- Return skillet to heat and pour eggs into skillet. Do not stir. Let cook for 2-3 minutes, then flip egg patty using a spatula.
- Add cooked vegetables and cheese to one side of the egg patty. Continue to cook 1-2 minutes until eggs are cooked through. Fold over egg patty to make omelet.
Nutrition
Serving size: 1 omelet
Calories: 227 | total fat: 15 g | saturated fat: 6 g | sodium: 295 mg | cholesterol: 387 mg | total carbs: 5 g | fiber: 0.5 g | sugars: 3 g | protein: 16 g | potassium: 209 mg
Apple walnut oatmeal
Makes 1 serving | Prep: 5 min | Cook: 5 min
Ingredients
- 1 cup water
- ½ cup old fashioned oats
- ¼ tsp cinnamon
- ⅛ tsp nutmeg
- ½ apple, chopped
- 2 tsp brown sugar
- ¼ cup unsalted walnuts
Preparation
- Bring water to a boil in a small saucepan. Add oats and cook, stirring occasionally, for about 5 minutes.
- Stir in cinnamon, nutmeg, apple, and brown sugar. Sprinkle with walnuts.
Nutrition
Serving size: 1 cup
Calories: 399 | total fat: 20 g | saturated fat: 2 g | sodium: 4 mg | cholesterol: 0 mg | total carbs: 53 g | fiber: 8 g | sugars: 20 g | protein: 9 g | potassium: 374 mg
Egg breakfast sandwich
Makes 1 serving | Prep: 5 min | Cook: 5 min
Ingredients
- 1 whole wheat English muffin, toasted
- 1 egg
- 1 slice Swiss cheese
- 1 slice tomato
- ¼ cup arugula
Preparation
- Place a 6-inch nonstick skillet over low heat. Add egg and scramble or cook the egg over easy, depending on your preference.
- Make a sandwich with the toasted English muffin, egg, cheese, tomato, and arugula.
Nutrition
Serving size: 1 sandwich
Calories: 299 | total fat: 13 g | saturated fat: 6 g | sodium: 344 mg | cholesterol: 206 mg | total carbs: 29 g | fiber: 5 g | sugars: 7 g | protein: 18 g | potassium: 283 mg