4 eggs, beaten
2 teaspoons olive oil
¼ cup nonfat milk
¼ teaspoon salt
¼ teaspoon pepper
¼ cup onion, chopped
2 Tablespoons red pepper, washed, seeded, and chopped
½ cup baby spinach, washed and chopped
1/3 cup 2% sharp cheddar cheese, shredded
2 whole wheat English muffins, split and toasted
Wash hands with soap and water. Beat eggs, milk, salt, and pepper in a medium bowl with a whisk.
In a skillet, heat oil over medium heat and sauté onions and red pepper for about 3 minutes. Add spinach until leaves start to wilt.
Pour egg mixture over sautéed vegetables and stir until egg mixture is scrambled and no liquid egg remains. Stir in cheese until melted.
Divide scrambled eggs and vegetable mixture into four servings and serve each over half a toasted English muffin
Store the egg mixture separately from the English muffins. It can be stored in an airtight container and refrigerated for up to four days.
per English muffin:
Calories: 193
Fat: 9 g
Saturated Fat: 2 g
Sodium: 400 mg
Carbohydrates: 16 g
Added Sugar: 0 g
Dietary Fiber: 2 g
Protein: 11 g