This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: ½
1 clove garlic, crushed
¼ cup onion, chopped
½ cup spinach, chopped
¼ cup mushrooms, chopped
¾ cup broccoli, chopped
4 egg whites
1/8 teaspoon salt
2 tablespoons shredded cheddar cheese (may also use Parmesan or Monterey Jack)
pepper to taste
Heat oil in a small, non-stick, oven-proof skillet over MEDIUM-HIGH heat. Turn oven on to Broil. Saute garlic and onion in skillet for 1 minute. Add remaining vegetables, except spinach. Stir to coat with oil, cover, and reduce heat. Let vegetables cook over MEDIUM heat until slightly tender. Meanwhile, whisk egg whites, add salt and pepper, if desired. Add spinach to skillet and pour egg whites over vegetables. Cook until egg whites are firm, but the top of the mixture is still slightly uncooked. Sprinkle cheese over the top and place the skillet under broiler until egg whites are cooked through and cheese is melted (about 2-3 minutes). Serve.
Each serving provides: An excellent source of vitamins A and C and a good source of folate.
Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Katherine Hoy, Ed.D., R.D. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 89||Carbohydrates: 5g|
|Total Fat: 3.1g||Cholesterol: 1mg|
|Saturated Fat: 0.5g||Dietary Fiber: 1g|
|% of Calories from Fat: 31%||Sodium: 314mg|