Nutrition per serving may change if servings are adjusted.
2 large eggs
1 teaspoon low-fat milk
Pinch of salt
2 teaspoons extra-virgin olive oil, divided
1 cup chopped kale
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
1 teaspoon unsalted sunflower seeds
Pinch of crushed red pepper
Pinch of salt
¼ avocado, sliced
Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.
339 calories;28 g fat(6 g sat); 4 g fiber; 9 g carbohydrates; 15 g protein; 119 mcg folate; 372 mg cholesterol; 2 g sugars; 0 g added sugars; 2,343 IU vitamin A; 29 mg vitamin C; 97 mg calcium; 2 mg iron; 446 mg sodium; 506 mg potassium
Vitamin C (48% daily value), Vitamin A (47% dv), Folate (30% dv)
Carbohydrate Servings: ½
Exchanges: ½ vegetable, 2 medium-fat protein, 3½ fat
Salad and eggs for breakfast! I didn't have kale so I used a super greens mix. I added the red pepper - it was a little bland for me without it - probably should have added the salt as directed. Tasted good and was very filling and satisfying.