Monday, May 4, 2009

Breakfast Recipe: Onion, Mushroom, Spinach, Cheese Omelet

In the last post, I discussed the importance of managing insulin to help prevent excessive fat storage in the adipose tissue. One important point was limiting carbohydrate, especially refined carbohydrates or sugars in your diet. What I have observed with my clients is that breakfast, if it is consumed, is usually high in carbohydrates (cereals, breads, bagels, etc.) and low protein. Here is a fairly quick and delicious recipe that is high in protein and lower in carbohydrates.


3 Extra Large Eggs
1 oz of milk
0.5 Tsp of olive oil
1 oz mushrooms
1 oz of onions
10 baby spinach leaves
1 slice of Swiss cheese
salt and pepper

Step 1: Saute onions, mushrooms, and spinach in frying pan (I use a little olive oil, 0.5 tsp) over med-high heat for a few minutes. Then put them on a plate.
Step 2: Break eggs into a bowl, add one oz of milk, whisk until uniform. Cook egg in frying pan for a few minutes.

Step 3: Add sauteed onions, mushrooms, and spinach and salt and pepper to partially cooked eggs. Then place the piece of Swiss cheese on top of vegetables. Let eggs continue cooking until they are fully cooked. Fold over the eggs to complete the omelet.

Nutrition Information:

Calories: 448
Fat: 34 grams (68%)
Carbohydrates: 6 grams (5%)
Protein: 28 grams (27%)

The higher fat and protein content will keep you full all morning long. Plus, it will help you off-set a higher carbohydrate meal eaten later in the day. Enjoy!

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