Recipe:
- 1 whole egg + 1 egg white
- ½ cup fresh spinach
- 2 tbsp feta cheese
- Cook with a spray of olive oil
Additional tips:
- Balanced macros: More protein & fats, still low in carbs
- Better for satiety (more feta & olive oil)
Preparation:
1️⃣ Heat a non-stick pan over medium heat and lightly coat with olive oil spray.
2️⃣ Whisk the whole egg + egg white in a small bowl. Add a pinch of salt & pepper.
3️⃣ Sauté the spinach in the pan for about 30 seconds, until slightly wilted.
4️⃣ Pour in the eggs and gently stir with a spatula to scramble.
5️⃣ Add feta cheese when eggs are nearly set, then mix lightly.
6️⃣ Cook until eggs are fluffy and remove from heat.
Nutrition Facts – Spinach & Feta Scramble
| Nutrient | Amount | %RDI (Based on 2,000 kcal diet) |
|---|---|---|
| Calories | 210 kcal | 10.5% |
| Energy | 877 kJ | – |
| Fats | 14 g | 20% |
| Saturated Fats | 5.9 g | 29.5% |
| Carbohydrates | 2.9 g | 1.1% |
| Sugars | 0 g | 0% |
| Proteins | 14 g | 28% |
| Fibers | 0.3 g | 1.2% |
Reference Daily Intakes (RDI) Used:
Energy: 2,000 kcal (~8,400 kJ)
Fats: 70g
Saturated Fats: 20g
Carbohydrates: 260g
Sugars: 50g (WHO recommendation)
Proteins: 50g
Fibers: 25g