The Protein Packed Answer to a Delicious Breakfast…or Dinner: Sweet Vitie!

Aside from providing nutritional value like excellent protein and a variety of vitamins and minerals, eggs have become a staple food in American society. Leaving eggs off a breakfast table or brunch menu seems as taboo as ordering a hot dog for dinner at the Capital Grill. 

And as my family so often did growing up, many people love eggs enough to embrace them as a dinner meal as well. Why not? Eggs are healthy, filling, and versatile leaving us #healthyliving foodies a blank canvas to craft. 

 

The egg craft of choice we will be making today I’ve named “The Sweet Vitie Omelette”. Sweet Vitie earned its name by providing a vitamin (and protein) stuffed bite of honey sweetness (with low cholesterol and low fat). YUM!

Egg cartoon from google http://watermarked.cutcaster.com/cutcaster-photo-100164537-Cartoon-Egg.jpg Ingredients: 

  • Organic egg whites
  • 1 cup bell peppers (frozen or fresh)
  • One vine ripe tomato diced
  • One 1 inch slice of eggplant diced
  • 1 cup organic baby spinach
  • Honey Goat Cheese (as much as you want!)
  • Pinch of garlic 
  • Pinch of salt
  • Pinch of basil

Steps: 

With the burner on “high” mix diced eggplant and bell peppers in a frying pan until eggplant is no longer raw. Add pinch of basil and garlic to the pan 

Pour in baby spinach and diced tomato and add pinch of salt 

 



Let the veggies sauté in the pan until fully cooked. 

Once cooked either remove veggies from pan (if you plan to use the same pan for the egg whites) or put the pan on a cold burner until later.

Turn the burner to a “low” setting and after applying cooking oil pour in egg whites until the bottom of the pan is completely covered. For a fuller omelette use more egg whites— you can use you’re discretion 😉 

Monitor the pan to make sure the eggs don’t burn and occasionally scrape along the sides with a mixing spatula to make sure the sides don’t stick. 

Once the egg has entirely solidified (a tiny bit of liquid around the middle is okay) pour in the veggies. 



Crumple up pieces of the honey goat cheese and sprinkle them on top of the eggs and veggie (see image to right). 

Add as much or as little goat cheese as you want—the more goat cheese the sweeter and creamier the Sweet Vite will be 🙂 

When you are ready flip one side of the omelette onto the other using the spatula and transfer onto your plate. 


Congrats! You have successfully made the super easy, incredibly healthy Sweet Vitie! 

To see the full spectrum of nutrients packed into the Sweet Vitie take a look at the links below from Nutriondata.self.com

Egg White Nutritional Data

Spinach Nutrional Data

Ripe Tomato Nutritional Data

Eggplant Nutritional Data

Sauteed Peppers Nutritional Data

Semi-Soft Goat Cheese Nutritional Data

 

Please leave comments below on what you think of Sweet Vitie