Heart-Healthy Scrambled Eggs with Red Bell Peppers
Brighten your breakfast routine with this Heart-Healthy Scrambled Eggs with Red Bell Peppers recipe, packed with vibrant veggies and rich flavor. Designed for those who crave nourishment without compromise, this dish combines fluffy, protein-packed eggs with sweet red bell peppers, nutrient-dense spinach, and a splash of low-fat milk for creaminess. A dash of olive oil keeps it light, while simple seasonings enhance the natural flavors. Ready in just 20 minutes, it's perfect for busy mornings or a quick lunch, offering a delicious way to support heart health. Serve these creamy scrambled eggs on their own or pair them with whole-grain toast for a wholesome meal that fuels your day.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 1 medium red bell pepper
- 1 cup spinach leaves
- 2 tablespoons low-fat milk
- 1 teaspoon olive oil
- 0.25 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh parsley (optional)
Instructions
Begin by rinsing the red bell pepper under cold water. Pat dry with a clean towel.
Slice the red bell pepper in half, remove the seeds, and chop it into small, bite-sized pieces.
Rinse the spinach leaves and pat dry. Set aside.
In a mixing bowl, crack open the eggs and add the low-fat milk. Use a whisk or fork to beat the eggs and milk together until the mixture is well blended and slightly frothy.
Add the salt and ground black pepper to the egg mixture. Stir until combined.
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
Once the oil is hot, add the chopped red bell pepper to the skillet and sauté for about 3-4 minutes, or until they are slightly tender.
Add the spinach leaves to the skillet and cook for an additional 1-2 minutes until the spinach starts to wilt.
Reduce the heat to low, and pour the egg mixture over the pepper and spinach in the skillet.
Using a spatula, gently stir and fold the eggs, allowing them to cook slowly. Continue to fold the mixture until the eggs are set but still soft and creamy.
Remove the scrambled eggs from the heat and transfer them to serving plates.
Garnish with freshly chopped parsley, if desired, and serve immediately.
Nutrition Facts
Calories |
467 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 914 mg | 40% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 5.7 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 190 mg | 15% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 704 mg | 15% | |
*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.
