3 large eggs
300g (10.5oz) baby spinach
2 tablespoons of goat cheese in cubes (or feta)
1 tablespoon of olive oil
Small pinch of black pepper
Egg, in my opinion is a nutrient powerhouse. The egg white is packed full of protein while the yolk is a good source vitamin D, vitamin A and vitamin B2. In the past, the amount of cholesterol found in an egg yolk was a concern. This is no longer the case. In the Conquest Diet, we have put an upper limit with the consumption per week. This is because we would like our members to enjoy other foods, not solely rely on eggs alone.
Preparing spinach is easy. But people often forget how useful nutritionally this vegetable is. Apart from the association with Popeye, spinach; like eggs is packed full of nutrients. It is high in vitamin K, vitamin A, magnesium, iron and the list goes on.
This quick cook recipe (14 minutes) also brings in goat cheese. While it is not to everyone’s palate, many of our members use this on a daily basis. If you don’t like goat cheese, feta can be use as an alternative.
Boil a small amount of water in a saucepan. Drop in spinach and cook just until wilted. Drain and chop coarsely. Stir in the cheese.
Beat the eggs with a fork in a medium bowl. Add in a pinch of black pepper. Heat the olive oil in a nonstick pan over medium-high heat until hot. Pour in egg. Tilt the egg from side to side. Add in the spinach mixture over the omelette. Continue to cook until almost set, and the bottom is golden.
|Nutritional values for 1 serving|
|Food Group||Food item|
|CEREALS||Porridge, including homemade|
|EGGS AND DAIRY||Semi/skimmed milk|
|EGGS AND DAIRY||Low fat yoghurt or fromage frais|