Low Sodium Omelette with Spinach and Cheese
Start your day on a healthy and flavorful note with this Low Sodium Omelette with Spinach and Cheese—a perfect balance of nutrition and taste! Packed with protein from fluffy eggs and low-fat cheese, this heart-smart recipe keeps sodium levels in check without compromising on flavor. Fresh spinach, sautéed with aromatic garlic and onion, adds a vibrant, nutrient-rich touch, while a dash of black pepper ensures just the right amount of spice. This quick and easy 20-minute recipe, enhanced with creamy low-sodium milk, creates a tender and satisfying omelette that's ideal for breakfast, brunch, or even a light dinner. Serve it alongside a fresh salad or whole-grain toast for a wholesome and delicious meal.
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Ingredients
- 3 pieces large eggs
- 1 cup spinach
- 0.5 cup low-fat cheese (such as Swiss or mozzarella)
- 1 tablespoon olive oil
- 0.25 teaspoon black pepper
- 0.25 cup onion
- 1 clove garlic
- 2 tablespoons low-sodium milk
Directions
Step 1
Crack the eggs into a mixing bowl and add the low-sodium milk. Whisk together until the eggs are fully beaten and the mixture is slightly frothy.
Step 2
Rinse and dry the spinach thoroughly. Chop it finely and set aside.
Step 3
Mince the garlic clove and finely chop the onion.
Step 4
Heat a non-stick skillet over medium heat and add olive oil.
Step 5
Once the oil is hot, add the onion and garlic to the skillet and sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Step 6
Add the chopped spinach to the skillet and cook for an additional 2 minutes until wilted. Stir frequently.
Step 7
Pour the egg mixture into the skillet over the sautéed vegetables, and stir gently, letting it cook for about 1 minute.
Step 8
Sprinkle the low-fat cheese evenly over the mixture and season with black pepper to taste.
Step 9
Cook the omelette for another 3-4 minutes, gently lifting the edges with a spatula and allowing uncooked egg to flow under the cooked edges, until it is set and the cheese has melted.
Step 10
Fold the omelette in half and slide it onto a plate. Serve immediately and enjoy your delicious low sodium omelette!
Nutrition Facts
| Serving size | (394.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 683.2 |
| Total Fat 40.3g | 0% |
| Saturated Fat 13.3g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 602.0mg | 0% |
| Sodium 1100.1mg | 0% |
| Total Carbohydrate 15.9g | 0% |
| Dietary Fiber 1.4g | 0% |
| Total Sugars 8.4g | |
| Protein 54.9g | 0% |
| Vitamin D 158.1IU | 0% |
| Calcium 1012.8mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 594.5mg | 0% |
Source of Calories