Heart-Healthy Ovos Mexidos
Transform your breakfast routine with our "Heart-Healthy Ovos Mexidos," a wholesome twist on the classic Portuguese scrambled eggs. Packed with nutrient-dense ingredients like egg whites, fresh spinach, and vibrant veggies, this low-calorie dish is sautéed in heart-loving extra-virgin olive oil for a flavorful start to your day. A hint of garlic and cilantro adds bright, aromatic notes, while creamy avocado and warm whole-grain tortillas complete this balanced, high-protein meal. Perfect for busy mornings, this 20-minute recipe is easy to prepare and rich in vitamins, fiber, and healthy fats. Whether you're looking for a wholesome breakfast or a light brunch option, this dish is sure to satisfy while keeping your health in check!
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Recipe Information
Ingredients
- 1 tablespoon Extra-virgin olive oil
- 0.5 Red bell pepper, diced
- 0.5 Yellow onion, finely chopped
- 1 Tomato, diced
- 1 cup Fresh spinach, chopped
- 6 Egg whites
- 2 tablespoons Low-fat milk
- 1 clove Garlic, minced
- 2 tablespoons Fresh cilantro, chopped
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 Avocado, sliced
- 2 Whole-grain tortillas
Instructions
In a non-stick skillet, heat the extra-virgin olive oil over medium heat.
Add the diced red bell pepper and chopped onion to the skillet and sauté until softened, about 4 minutes.
Stir in the diced tomato and minced garlic, cooking for an additional 2 minutes until the mixture is fragrant and the tomatoes have softened.
Add the chopped spinach to the skillet and cook until wilted, about 1 minute.
In a bowl, whisk together the egg whites and low-fat milk until well combined.
Pour the egg mixture into the skillet with the vegetables.
Cook while stirring gently and frequently, until the eggs are scrambled and cooked through, about 3-4 minutes.
Season the mixture with salt and black pepper to taste.
Remove from heat and sprinkle with fresh cilantro.
Serve the scrambled eggs over warmed whole-grain tortillas and top with sliced avocado before serving.
Nutrition Facts
Calories |
692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1402 mg | 61% | |
| Total Carbohydrate | 76.2 g | 28% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 15.0 g | ||
| Protein | 36.7 g | 73% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 246 mg | 19% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1869 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
