Of which 3.4 g sugars and 0.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Vitamin C (tomato)
Allergens egg
Egg white omelet with spinach and tomato
Light, quick and full of flavor, to start the day right.
Ingredients
- 3 egg whites (90 g / 3¼ oz)
- 1 handful fresh spinach (50 g / 1¾ oz)
- 1 handful of cherry tomatoes, halved (80 g / 2¾ oz)
- 1 tsp olive oil (5 g)
- oregano, to taste
- salt and pepper, to taste
Method
- Sauté the spinach in a nonstick skillet until wilted, about 2 minutes.
- Whisk the egg whites with salt and pepper and pour them over the spinach.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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