Nutrition per serving may change if servings are adjusted.
4 large eggs
2 tablespoons reduced-fat milk
¼ teaspoon ground pepper
Pinch of salt
2 teaspoons grapeseed oil or avocado oil
2 tablespoons finely chopped shallot
½ cup boned and flaked smoked trout (1½ ounces)
1 cup chopped spinach
Whisk eggs, milk, pepper and salt in a medium bowl until pale yellow throughout.
Heat oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until starting to brown, 1 to 2 minutes. Add the egg mixture and reduce heat to medium-low. Cook, undisturbed, until the edges start to set, about 30 seconds. Sprinkle trout over the eggs. Using a rubber spatula, gently push and fold the eggs until fluffy and barely set, 2 to 4 minutes. Stir in spinach. Remove from heat, cover and let stand until the spinach is just wilted, 1 to 2 minutes.
243 calories;17 g fat(4 g sat); 0 g fiber; 4 g carbohydrates; 19 g protein; 80 mcg folate; 379 mg cholesterol; 1 g sugars; 0 g added sugars; 2,096 IU vitamin A; 5 mg vitamin C; 94 mg calcium; 2 mg iron; 455 mg sodium; 280 mg potassium
Vitamin A (42% daily value), Folate (20% dv)
Carbohydrate Servings: ½
Exchanges: ½ vegetable, ½ lean meat, 2 medium-fat meat, 1 fat