Mediterranean Spinach & Tomato Scramble with Feta
Start your day with a vibrant and nutrient-rich breakfast that combines the earthy flavors of fresh spinach and juicy tomatoes, enveloped in fluffy scrambled eggs and topped with creamy reduced-fat feta cheese. This dish not only delights your palate but also nourishes your body, making it a perfect choice for those seeking a low-calorie yet satisfying breakfast. The sautéing of vegetables enhances their natural flavors, resulting in a scrumptious morning meal that’s quick and easy to prepare.
1
Servings
210
Calories
6
Ingredients
Ingredients
petite diced tomatoes
2 (tablespoons, drained)
fresh spinach
1/4 (cup, washed)
egg
1 (large)
reduced-fat feta cheese
1-2 (tablespoons, crumbled)
salt
to taste
black pepper
to taste
Instructions
1
Begin by preparing your ingredients. If using fresh tomatoes, wash and dice them into small pieces. Rinse the spinach and chop it roughly if the leaves are large.
2
In a small frying pan, spray a light coat of nonstick cooking spray and set over medium heat. Once hot, add the prepared diced tomatoes and fresh spinach.
3
Sauté the mixture for about 2-3 minutes or until the spinach is wilted and the tomatoes are warmed through. Stir occasionally to ensure even cooking.
4
Crack the egg into a small bowl and whisk until the yolk and white are combined. Pour the egg mixture into the pan with the sautéed vegetables.
5
Gently stir the egg into the vegetables, cooking for 2-3 minutes or until the egg is set to your preferred doneness, flipping if necessary for even cooking.
6
Once cooked, remove from heat and sprinkle the top with reduced-fat feta cheese, adding salt and pepper to taste for an extra flavor boost.
7
Serve immediately, and enjoy this delicious and wholesome breakfast!
Nutrition Information
14g
Fat
8g
Carbs
15g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Spinach & Tomato Scramble?
It is a vibrant, nutrient-rich breakfast combining fresh spinach, juicy tomatoes, fluffy scrambled eggs, and creamy reduced-fat feta cheese.
How many calories are in this recipe?
There are 210 calories per serving.
Is this recipe suitable for a low-carb diet?
Yes, it contains only 8g of carbohydrates.
How much protein does this breakfast provide?
It provides 15g of protein per serving.
What type of cheese is used in this dish?
The recipe calls for 1-2 tablespoons of crumbled reduced-fat feta cheese.
Can I use fresh tomatoes?
Yes, if using fresh tomatoes, wash and dice them into small pieces before cooking.
How many eggs do I need for one serving?
The recipe requires one large egg.
What is the recommended preparation for the spinach?
Rinse the spinach and chop it roughly if the leaves are large.
How long should I sauté the vegetables?
Sauté the tomatoes and spinach for about 2-3 minutes or until the spinach is wilted.
What type of cooking spray is used?
A light coat of nonstick cooking spray is recommended.
Are salt and pepper included in the recipe?
Yes, they are added to taste for an extra flavor boost at the end.
How long does it take to cook the egg mixture?
It takes approximately 2-3 minutes or until the egg is set to your preferred doneness.
Is this dish considered a Mediterranean meal?
Yes, it features classic Mediterranean ingredients like spinach, tomatoes, and feta cheese.
Is this breakfast quick to prepare?
Yes, it is designed to be a quick and easy morning meal.
What heat setting should I use for the frying pan?
Set the pan over medium heat.
How many servings does this recipe make?
This recipe is specifically designed for 1 serving.
How much spinach is needed?
You will need 1/4 cup of fresh spinach.
What quantity of tomatoes is required?
The recipe uses 2 tablespoons of petite diced tomatoes.
Do I need to whisk the egg before adding it to the pan?
Yes, whisk the egg in a small bowl until the yolk and white are combined.
Can I use frozen spinach instead of fresh?
While the recipe calls for fresh, you can use frozen if it is thawed and squeezed dry first.
What is the fat content of this dish?
The recipe contains 14g of fat.
Does this recipe provide dietary fiber?
Yes, it provides 2g of fiber.
Is this recipe vegetarian?
Yes, it is a vegetarian breakfast dish.
Should the tomatoes be drained?
Yes, the instructions specify using drained petite diced tomatoes.
When do I add the feta cheese?
Sprinkle the feta cheese on top once the eggs are cooked and removed from heat.
Can I use regular feta instead of reduced-fat?
Yes, though it will slightly increase the calorie and fat content.
What tools do I need for this recipe?
You will need a small frying pan, a small bowl for whisking, and a spatula.
Can I add other vegetables to this scramble?
Yes, you can customize it with bell peppers or onions if desired.
Is this recipe gluten-free?
Yes, the ingredients listed are naturally gluten-free.
How should I serve the scramble?
It should be served immediately while hot for the best experience.