AMDF is a 501(c)(3) non-profit, publicly supported organization (Charity ID #04-3274007). Contributions are tax deductible to the extent allowed by law.

Spinach Omelet

This recipe features spinach, an easy food to add to your diet with good nutrients for macular degeneration.

Cooking the spinach just briefly serves to help your body retain more of its carotenoids, lutein, and zeaxanthin, all some of the best nutrients for macular degeneration. 

Ingredients

  • 1 teaspoon olive oil
  • 1 tablespoon finely diced yellow onion
  • 1 tablespoon finely diced mushrooms
  • 1 cup baby spinach, stemmed and chopped
  • 2 large eggs
  • 1 teaspoon freshly chopped chives
  • 1 teaspoon freshly chopped parsley
  •  Sea salt and freshly ground black pepper
  • 1 teaspoon unsalted butter
  • 1 teaspoon olive oil
  • 2 tablespoons grated low-fat mozzarella cheese

Yield: 1 serving

Instructions

  1. In an 8-inch sauté pan, heat the oil over medium-high heat, then add the onion and mushroom. Cook until softened, about 8 to 10 minutes, then add the spinach and cook for 1 minute. Remove from the heat and place in a bowl.
  2. Break the eggs into a small bowl and beat with the chives, parsley, salt, and pepper.
  3. In the same pan, on medium heat, add the butter and second teaspoon of olive oil, swirling to coat the sides of the pan. When the butter is melted, add the egg, swirling to distribute, and cook until bottom is set, shaking the eggs and lifting the edges with a fork to allow eggs to flow underneath if necessary. Add the cooked vegetables and sprinkle cheese on one side, then fold in half and cook for 1 minute, or until the cheese is melted.
  4. Slide onto a plate and serve.

Nutritional Profile

Serving size: 1 omelet
Calories: 314
Protein: 18 g
Fiber: 2 g
Fat: 25 g
Saturated fat: 8 g
Sodium: 897 mg
Vitamin A: 1,819 IU
Vitamin C: 7 mg
Vitamin D: 85 IU
Vitamin E: 4 IU
Zinc: 1 mg
Beta-carotene: 608 μg
Lutein and zeaxanthin: 1,845 μg

Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration,  BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD, ScM.  Copyright © 2015 American Macular Degeneration Foundation. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.