A recipe for a nutritious and low-calorie breakfast with calorie count content and health benefit of the ingredients.
This breakfast provides essential nutrients and healthy fats while keeping calorie intake moderate. Customize it with your favorite toppings and adjust portion sizes as needed.
Ingredients:
- 6 egg whites
- 1 cup fresh spinach, chopped
- 1/2 cup mushrooms, sliced
- 1/4 cup red bell pepper, diced
- 1/4 cup onion, diced
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (or to taste)
- 1 teaspoon olive oil (for cooking)
- Optional: a sprinkle of low-fat cheese
Instructions:
- Preheat your oven to 350ยฐF (175ยฐC).
- In an oven-safe non-stick skillet, heat the olive oil over medium heat.
- Add the onions, bell pepper, and mushrooms. Sautรฉ for about 3-4 minutes, or until the vegetables are slightly tender.
- Add the chopped spinach and cook for an additional 1-2 minutes, until the spinach is wilted.
- In a bowl, whisk the egg whites with black pepper and salt.
- Pour the egg white mixture over the cooked vegetables in the skillet.
- Allow the mixture to cook on the stovetop for 2-3 minutes until the edges start to set.
- Sprinkle with optional low-fat cheese, if desired.
- Transfer the skillet to the preheated oven and bake for about 12-15 minutes, or until the frittata is fully set and lightly golden on top.
Calorie Content:
- Egg whites (6): ~102 calories
- Spinach (1 cup): ~7 calories
- Mushrooms (1/2 cup): ~10 calories
- Red bell pepper (1/4 cup): ~12 calories
- Onion (1/4 cup): ~15 calories
- Olive oil (1 teaspoon): ~40 calories (note: this can vary based on brand and type)
Total estimated calorie content: ~186 calories
As always, consult with a healthcare provider or a registered dietitian for personalized dietary advice.
๐ท๐๐๐น๐๐๐๐ฒ๐๐๐โs Recipe Collection 