Search

Tomato Spinach Feta Egg White Omelette

Info Desk
Sep 1, 2015
2 min read

We love eggs and we suggest that you continue to eat a whole egg... in moderations. The yolk is packed with brain power and is essential to our health but if you like to eat eggs daily, swap in an egg white omelette and pack it with veggies. Here is one of our favourites, inspired and slightly altered, p90x tomato spinach feta egg white omelette.

Why is this good food good for you?

Spinach. Even cooked, has great amount of vitamin K, potassium and minerals. Health benefits include lowering blood pressure, improving blood sugar levels and preventing cancer. There is a disclaimer though, if you are on blood thinners or are prone to blod clotting and increase intake of vitamin K can be harmful. More on vitamin K benefits (and the disclaimer) can be found here.
Cheese vs. Cheese. Some cheese can be filled with tons of saturated fat and sodium which are not good for your heart health diet. Cheeses that don't have artificial ingredients or hydrogenated oils are usually the best options. Obvious, right? Ricotta, feta, mozzarella are a few of the good choices. I use feta a lot because a little goes a long way.
Egg whites vs. whole egg. There are health benefits to having an entire egg and we eat still eat them, however we used to eat them daily. We also paired whole eggs with white bread and bacon, which is worse! So to eliminate the bad habit, we swapped in some tasty, high protein egg white omelettes with better sides. So what's the deal here? Egg yolks are not bad for you, but if you have high cholesterol obviously egg whites are the better alternative as one egg yolk can contain half your daily intake of cholesterol.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.

Ingredients:

3-4 egg whites 1/4 cup chopped red onion

1/2 cup roughly chopped spinach 1 half chopped tomato

1/2 crumbled, feta cheese

1 tsp olive oil salt and pepper to taste

5 Easy Steps (Instructions):

Step 1: Pour half the olive oil into a pan over medium heat and sautee red onions for 2 minutes.

Step 2: Add spinach to wilt. 30 seconds. Remove spinach and onion mixture.

Step 3: Whisk eggs with salt and pepper until frothy.

Step 4 Add the other half tsp of olive oil in the same pan. Pour egg white mixture and work quickly by moving the egg whites around the pan. Using a spatula, try to lift the edges and move the egg whites around so that they thoroughly and evenly cook.