Open-Faced Kale & Asparagus Omelet

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If you’re looking for a hearty, nutritious breakfast that will satisfy you until lunch, then you would love this nutrient-packed breakfast!

Yield: 1

Ingredients:
1 tsp olive oil
1 egg
1 egg white
1/4 avocado; sliced
2 asparagus spears; washes and sliced
1 cup baby kale
1 Tbsp low-fat sharp cheddar cheese
Salsa or chopped tomato (optional)
Salt and Pepper to taste

Steps:
1. In a small frying pan on medium heat, add olive oil and asparagus spears. Season lightly with salt and pepper. Cook for 5 minutes and then add baby kale until wilted. In a small bowl, whisk egg and egg white and season lightly with salt and pepper.

2. Add egg batter and with the pan swirl around so egg is evenly coated the pan. Let cook for 3 minutes or until mixture is well set but still wet. The easiest way to flip omelet is to get two spatulas on both sides of omelet and quickly flip. Only cook for 1-2 minutes and slide omelet off of pan and onto plate. Add avocado, cheese, and salsa (or chopped tomatoes). Delicious & nutritious!

Veggie Egg Cups

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Yield: 6

Ingredients:

6 eggs
¼ cup milk
1 Tbsp non-fat yogurt
1 tsp olive oil
½ cup red onion
1 cup of asparagus; cut into 1-inch pieces
¼ cup parsley
2 cups of spinach; chopped
½ tsp salt
½ tsp onion powder
1/4 tsp black pepper
¼ cup salsa (optional)

Steps:
1. Preheat oven to 350 degrees F. In a frying pan on medium heat, add olive oil, asparagus and onions for 5 minutes. Then add spinach and season with salt and pepper. Cook until spinach is wilted (about 3 minutes).

2. In a large bowl, whisk together eggs, yogurt, milk, salt, pepper, and onion powder. Once well combined together, add veggies and stir.

3. In a cupcake pan, spray with cooking spray and pour into cupcake pan (makes 12).

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Breakfast Egg Bake

20131026-110919.jpgYield: 6

Ingredients:

1 package of “Pillsbury Grands Biscuits”
6 large eggs
½ cup milk (I used low-fat)
1 Tbsp olive oil
½ red onion; chopped
¼ cup chopped green onions
2 zucchinis; chopped
1 big handful of spinach; coarsely chopped
½ cup shredded cheese (I used reduced fat cheddar)
1 tsp garlic powder
Pinch of salt and pepper
Chopped green onions for garnish
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Steps:
1. Preheat oven to 350.  In a frying pan on medium, add oil, chopped zucchini and onion and sauté until light brown. Add spinach to pan and sauté for 3 minutes until it looks wilted.

2. In a large bowl, whisk eggs, cheese, milk, spices, and sautéed vegetables until combined. Pour in greased 9 by13 inch baking dish.
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3. Cut 6 large biscuits into 1 inch squares. Put on top of egg mixture and bake for 30 minutes. When done, sprinkle with chopped green onions and serve!
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