Prep time – 5 min | Cook time – 10 min | Total time – 15 min
2 large or 4 small servings
1 cup egg whites (6 large)
2 whole omega-3 eggs
1 pinch salt
1 pinch pepper
olive oil or cooking spray
2 cups spinach
1/4 cup pumpkin seeds
1/4 cup broccoli florets (small)
1/4 cup peas (frozen or canned)
1/4 cup zucchini (small diced)
1/4 cup green onion (small diced)
2 tsp garlic (minced)
1/2 cup low-fat feta cheese (crumbled)
4 oz turkey ham deli meat (large diced)
Whisk egg whites, eggs, salt and pepper together in a mixing bowl. Preheat a large non-stick frying pan (with a heat-resistant handle) on medium heat. Lightly coat with spray. Add spinach and saute for 10-30 seconds, stirring frequently. Add the pumpkin seeds, broccoli, peas, zucchini, onion and garlic. Saute for 1 minute. Evenly pour the egg mixture over the vegetables in the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Evenly spread the cheese and ham on top of the fritter. Turn oven on to broil. Place pan in oven until egg is cooked (approximately 2-5 minutes). Remove from the oven, place onto a plate and serve.
Tip: With a spatula, lift a portion of the egg, allowing the runny egg on top to flow beneath the part that you lifted. Repeat this step three or four tips at different spots.
VARIATIONS & OPTIONS
Post workout option: Add two slices of whole grain toast or oatmeal to the meal. For veggie variety, substitute the vegetables in this recipe with your favorites or whatever is in season. For a different spice combination, try adding 1/4 teaspoon of chili powder, 1/4 teaspoon of cumin, 1/4 teaspoon of salt and a pinch of pepper before whisking the egg mixture.
NUTRITION INFORMATION PER SERVING (LARGE/SMALL)
Calories – 467.9/234 | Fat (g) – 25.3/12.7 | Carbohydrates (g) – 12.6/6.3 | Protein (g) – 47.4/23.7