SafePlates

Ingredients

• 4 large eggs (about 8 oz) (225g)
• 4 large egg whites (about 1/2 cup) (120ml)
• 1/2 cup low-fat cottage cheese (120g)
• 1/2 cup diced bell pepper (60g)
• 1/2 cup chopped spinach (60g)
• 1/4 cup diced onion (30g)
• 1/4 cup shredded low-fat cheese, optional (30g)
• 1 tablespoon olive oil or cooking spray (15ml)
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and add the egg whites. Whisk together until well combined.
2. Stir in the cottage cheese, salt, and pepper.
3. Heat the olive oil or spray a nonstick skillet with cooking spray over medium heat.
4. Add the diced onion and bell pepper to the skillet. Sauté for 2-3 minutes until softened.
5. Add the chopped spinach and cook for another 1 minute until wilted.
6. Pour the egg mixture into the skillet. Let it sit for 30 seconds, then gently stir with a spatula.
7. Continue to cook, stirring occasionally, until the eggs are just set but still moist, about 3-4 minutes.
8. If using, sprinkle the shredded cheese over the top and let it melt for 1 minute.
9. Remove from heat and serve immediately.

Tip

For extra protein, add diced cooked chicken breast or turkey. Serve with whole grain toast for a balanced breakfast.