Heart-Healthy Scrambled Eggs with Spinach and Bell Peppers
Elevate your breakfast routine with these heart-healthy scrambled eggs featuring nutrient-rich spinach, vibrant bell peppers, and a dash of creamy goodness. Packed with colorful vegetables and seasoned to perfection, this quick and wholesome recipe is ideal for starting your day on a healthy note. Using olive oil for sautéing, paired with low-fat milk for an extra light and fluffy texture, these eggs are both delicious and nutritious. Ready in just 20 minutes, it's a satisfying meal that’s perfect served with whole-grain toast or a fresh side salad. Whether you’re looking for a high-protein morning option or a simple yet flavorful brunch idea, this dish delivers on taste, health, and convenience.
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Recipe Information
Ingredients
- 4 eggs
- 2 cups fresh spinach
- 1 red bell pepper
- 1 green bell pepper
- 0.5 onion
- 1 tablespoon olive oil
- 2 tablespoons low-fat milk
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 tablespoon fresh parsley
Instructions
Begin by thoroughly washing the fresh spinach leaves, red bell pepper, and green bell pepper under running water. Pat them dry with a clean kitchen towel or paper towel.
Dice the red and green bell peppers into small bite-sized pieces. Finely chop half of the onion into small pieces as well.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once the oil is hot, add the chopped onion and sauté for 2 minutes until they start becoming translucent.
Add the diced red and green bell peppers to the skillet with the onion, and sauté for another 3-4 minutes until they are softened.
While the vegetables are cooking, crack 4 eggs into a bowl. Add 2 tablespoons of low-fat milk, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt. Whisk the mixture thoroughly until well combined and slightly frothy.
Turn down the heat to low and add the fresh spinach to the skillet with the other vegetables. Stir gently until the spinach wilts, which should take about 1 minute.
Pour the egg mixture into the skillet over the cooked vegetables. Allow it to sit for 10 seconds before gently stirring with a spatula.
Continue to cook and stir the eggs gently until they are scrambled and just set. Be careful not to overcook as you want them to be soft and fluffy.
Once done, remove the skillet from heat and garnish with finely chopped fresh parsley.
Serve the heart-healthy scrambled eggs warm. They pair beautifully with whole-grain toast or a side of fresh fruit.
Nutrition Facts
Calories |
540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 948 mg | 41% | |
| Total Carbohydrate | 25.5 g | 9% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 12.8 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 249 mg | 19% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 952 mg | 20% | |
*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.
