How to kickstart the day Zone way with Skimmed Milk and Spinach Omelet

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Skimmed Milk and Spinach Omelet Dish is a great way to start the day for those following the Zone diet. This meal can be eaten as a healthy and filling breakfast or as a light lunch or dinner. It can be served on its own or with a side salad or some whole grain toast for added fiber and nutrients. It’s important to note that this dish is intended to be part of the Zone diet, which focuses on consuming balanced amounts of protein, carbohydrates, and healthy fats at each meal.

Skimmed milk is a type of milk that has had most of the fat content removed, making it a lower calorie and lower fat option compared to whole milk. In this dish, skimmed milk is used to add moisture and creaminess to the omelette without adding excess fat. It also contributes to the protein content of the dish.

Here is a simple recipe for Skimmed Milk and Spinach Omelet prepared the Zone Diet way –

Skimmed Milk and Spinach Omlet

Skimmed Milk and Spinach Omlette

Skimmed Milk and Spinach Omelette, can be eaten as a healthy and filling breakfast or as a light lunch or dinner. It can be served on its own or with a side salad or some whole grain toast for added fiber and nutrients.
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Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 1 people
Calories 250 kcal

Equipment

  • 1 Frying Pan
  • 1 Mixing Bowl

Ingredients
  

  • 1/2 cup of skimmed milk
  • 3 egg whites
  • 1 whole egg
  • 1/2 cup of spinach chopped
  • 1/4 cup of chopped onions
  • 1/4 cup of chopped red bell pepper
  • Salt and black pepper to taste
  • Cooking spray

Instructions
 

  • In a bowl, whisk together the skimmed milk, egg whites, and whole egg. Season with salt and black pepper.
  • Heat a non-stick pan over medium heat and spray with cooking spray.
  • Add the chopped onions and red bell pepper to the pan and sauté until soft.
  • Add the chopped spinach to the pan and cook until wilted.
  • Pour the egg mixture over the vegetables in the pan and cook until the bottom is set.
  • Carefully flip the omelette over and cook until the other side is set.
  • Serve hot.

Notes

It’s recommended to follow the guidelines of the Zone diet when incorporating this dish into your meal plan.
Keyword omelet, omelette, skimmed milk, spinach, zone diet

This recipe makes one serving and contains approximately 250 calories, 22 grams of protein, 17 grams of carbohydrates, and 9 grams of fat, which is in line with the Zone diet guidelines.

ZONE BLOCKS

Here are the approximate Zone blocks in this dish:

  • 1/2 cup of skimmed milk: 1 block of carbohydrate
  • 3 egg whites: 2 blocks of protein
  • 1 whole egg: 1 block of protein and 1 block of fat
  • 1/2 cup of spinach chopped: negligible carbohydrates, less than 1/2 block of carbohydrate
  • 1/4 cup of chopped onions: negligible protein and fat, less than 1/2 block of each
  • 1/4 cup of chopped red bell pepper: negligible protein and fat, less than 1/2 block of each
  • Salt and black pepper to taste: negligible protein, fat, and carbohydrates
  • Cooking spray: negligible protein, fat, and carbohydrates

Total:

  • Protein: 3 blocks (2 from egg whites and 1 from the whole egg)
  • Carbohydrate: 1.5 blocks (1 from skimmed milk and less than 1/2 block from spinach)
  • Fat: 1 block (1 from the whole egg)