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 tsp olive oil
- 1 tbsp finely diced yellow onion
- 1 tbsp finely diced mushrooms
- 1 cup baby spinach, stemmed and chopped
- 2 eggs
- 1 tsp freshly chopped chives
- 1 tsp freshly chopped parsley
- sea salt and freshly ground black pepper
- 1 tsp unsalted butter
- 1 tsp olive oil
- 2 tbsp grated low-fat mozzarella cheese
Instructions
- 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.
- Break the eggs into a small bowl and beat with the chives, parsley, salt, and pepper.
- 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.
- Slide onto a plate and serve.
Notes
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.
Nutrition
Serving: 1omeletCalories: 314kcalProtein: 16gFat: 25gSaturated Fat: 8gSodium: 897mgFiber: 2gVitamin A: 1819IUVitamin C: 7mgVitamin D: 85IUVitamin E: 4IUZinc: 1mgBeta-carotene: 608μgLutein and zeaxanthin: 1845μg
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