Welcome to the recipe most delicious and healthy, you can prepare in just 7 minutes! The omelette of egg whites with spinach and cheese it is the ideal option to start the day with energy, in a way, lightweight, and full of nutrients. Do you dare to try it? Here we explain everything you need to know to prepare and enjoy a tasty and healthy meal.
When it comes to preparing a quick breakfast and a nutritious, omelet of egg whites with spinach and cheese is one of the best options that you can choose. Not only is it low in calories, but it also provides you with an excellent amount of protein and essential nutrients. And, best of all is that, with only a few ingredients, you can prepare a dish delicious and full of flavor.
In this recipe, we are going to use egg whitesa star ingredient due to its high protein content, fresh spinachfull of vitamins and minerals, and low-fat cheese, which adds creaminess without adding too many calories. Let's begin!
Benefits of Egg Whites
The egg whites are one of the foods most complete in terms of proteins refers to. If you're looking for an option that is low in fat and rich in proteins, there is nothing better than the egg whites. These contain less calories than whole eggs, which makes them perfect for those looking to control your calorie intake without sacrificing a good source of protein.
In addition, the egg whites are easy to digest and assimilate quickly, which makes it an excellent option to start the day. If you're looking for a breakfast that will keep you satiated for a longer time, this omelette is great.
Recipe:
Ingredients for your Omelette Healthy
To make this omelet of egg whites with spinach and cheese, you will need:
- 4 egg whites
- A cup of fresh spinach
- 50 grams of low-fat cheese
- Salt to taste
With these simple ingredients, you can prepare a delicious and balanced. ¡The best thing is that you don't need more than a few minutes to have it ready!
Preparation Step by Step
Prepare this omelette is very fast and easy. Here we will show you how to do this:
Step 1: Beat the egg Whites
It begins by separating the egg whites. Whisk egg whites with a fork or whisk until foamy. They do not need to robes too, just make sure that they are well blended.
Step 2: Cook the Spinach
In a non-stick pan, add the fresh spinach. Cook over medium heat until they wilt. It is not necessary to add oil, since spinach release enough moisture to prevent from sticking.
Step 3: Add the Cheese
Once the spinach are cooked, add the low-fat cheese to the pan. Stir well so that the cheese is melted and mix with the spinach.
Step 4: Cook the Omelette and Serve
Pour the beaten egg whites on the spinach and the cheese. Cook over a low heat for a few minutes until the whites are fully cooked. When ready, fold the omelette in half and serve warm.
Nutritional information per Serving (approximately)
- Calories: 220-250 kcal
- Fat: 8-10g
- Sodium: 400-500mg
- Carbohydrates: 5-7g
- Fiber: 1-2g
- Sugar: 2-3g
- Protein: 20-22g
Why Choose Spinach?
Spinach are, without a doubt, one of the vegetables that are more nutritious that you can include in your diet. They are full of vitamins A, C, K, and several B-complex, which makes them a superfood. Besides, they are an excellent source of iron and fiber, which contributes to the good functioning of the digestive system.
Incorporate spinach into your omelette not only gives you a touch of color and flavor, but also makes it super nutritious. Can you imagine starting your day with all that power plant?
Nutrition of Spinach
- Vitamin K: Vital for bone health.
- Folic acid: Ideal for cellular functions and growth.
- Magnesium: Essential for the health of muscle and nerve.
- Fiber: Helps digestion and promotes satiety.
As you can see, spinach are not only delicious, but that also provide key benefits for your health.
The Low-Fat Cheese: The Healthy Option
The low-fat cheese is an excellent option for those who want to enjoy the creamy taste of the cheese, but without compromising your diet. This type of cheese contains less saturated fat and calories, which makes it a lighter and healthy to add to your omelette.
Different Types of Low Fat Cheese
Some of the cheeses that are low in fat most common include:
- Low-fat cottage cheese
- Low-fat ricotta cheese
- Mozzarella cheese light
- Reduced-fat cheddar cheese
Each one of these cheeses has its own texture and taste, so that you can choose the one you like the most to your omelette. We recommend the mozzarella cheese light for its softness and ability to melt perfectly.
Why Use Egg Whites?
The egg whites are a lighter and lower in calories than whole eggs. When you choose only the egg whites, avoiding the content of fat and cholesterol in the yolk, which makes them ideal for those looking to maintain a healthy weight or follow a low-fat diet.
Choosing the Spinach Perfect
When you go to buy spinach, make sure that they are fresh and of good quality. The fresh leaves have a bright green color, and not have stains or signs of wilting. If the purchases in a bag, checks the expiration date.
How to Select the Cheese Right
Cheese is one of the key ingredients in this omelette, so it is important to choose one that is low in fat, but it also melts well. The mozzarella cheese light is a popular choice due to its mild flavor and creamy texture.
Tips for an Omelette Perfect
- Do not cook too clearsince they can become dry. Cook them until they are just firm.
- Use a non-stick pan to prevent the omelet from sticking.
- Si te gusta más cremoso, agrega un poco más de queso antes de doblar el omelette.
Variations and Customization of the Recipe
You can customize this omelette by adding other ingredients such as:
- Mushrooms: Sautéed in the pan with the spinach.
- Red peppers: For a touch of sweet and crunchy.
- Cherry tomatoes: Add freshness and a sweet taste.
Conclusion
The omelette of egg whites with spinach and cheese is an option delicious and healthy for your breakfast. With just a few ingredients and in just 7 minutes, you can enjoy a meal full of protein, fiber and essential nutrients. Don't hesitate to experiment with different ingredients to make it even more delicious. ¡Buen provecho!
Learn more about healthy food in our article:
Healthy food: 10 Dishes Fast to Keep you in Shape, and Enjoy
