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  • Karen Buch RDN, LDN

Mushroom, Spinach & Pepper Omelette

Eggs are one of the most nutritious, versatile and least expensive sources of protein, supplying 6 grams of protein per large egg.

In addition, one large shell egg supplies 13 essential vitamins and minerals plus lutein & zeaxanthin in a 70-calorie, portion-controlled package.

Nutrients found in eggs (lutein and choline) have recently captured attention for their role in early cognitive development and helping to maintain brain health as part of a healthy diet while aging. My family and I eat eggs regularly: cooked over easy served with a side of rye toast, or as a common recipe ingredient or made into an omelette filled with our favorite filling ingredients. Here's one of our favorite egg recipes!

Mushroom, Spinach & Pepper Omelette


2 large Eggs 2 Tbsp. Water Salt and ground Black Pepper (to taste)

1 tsp. Canola Oil 4 f resh White Button Mushrooms, sauteed

2 cups fresh Baby Spinach leaves; raw or lightly sauteed 1 medium tomato, chopped

1/2 cup fresh Bell Pepper, chopped (red, yellow or orange) 1/4 cup Jalapeno Pepper, diced 2 oz. White Cheddar Cheese shreds (optional)

10 Easy Prep Steps

1. PREHEAT large flat skillet to MEDIUM heat (reduce to MEDIUM LOW if using induction cook top). 2. ADD oil, tilting pan to distribute oil evenly over skillet surface. 3. In a small bowl, ADD eggs and water; WHISK together to combine. 4. ADD egg mixture to hot skillet; SEASON with salt and black pepper to taste. 5. Using a spatula, gently PUSH cooked portions from edges toward center and TILT pan to allow uncooked egg mixture to reach hot pan surface (forming a flat circular shape); continue cooking until top surface just begins to set. 6. Place desired fillings evenly along the center 1/3 of the omelette. 7. Use spatula to flip each side 1/3 of the egg over top of filling mixture; folding snugly. 8. Using spatula, tilt skillet to remove folded omelette to a plate. 9. Garnish omelette with any remaining fillings. 10. SERVE immediately. REFRIGERATE any unused portions to REHEAT in the microwave.

Disclosure: I currently serve as an Egg Enthusiast and have served as a paid Health Professional Advisor to the Egg Nutrition Center.


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