If you are looking for a nutritious and healthy breakfast that is easy to make and full of flavor, I have prepared the perfect recipe for you! It has all the nutrients you need to start your day energetically and carry out any activities you plan.
This meat omelet is versatile and delicious, making it perfect for anything from brunch to dinner. If you want, I also offer vegetarian options. Over time, I have made many versions of this recipe, and although each version is delicious, today’s combination is one of my favorites.
I used spinach Used to increase potassium (help reduce blood pressure) (1), with Bell pepper Rich in vitamin C and antioxidants, it helps reduce inflammation and prevent disease (2, 3).
I also included Artichoke heart It is rich in nutrients, vitamins and fiber, among which the content of inulin is particularly high (4), a fiber that promotes a healthy digestive system (5).
You can make endless changes with this recipe, and you can be creative with leftovers (if you have one). I like to use a slice as a sandwich filling, or with a salad, as a quick lunch or dinner.
I hope you like it!
Turkey, Spinach and Artichoke Crispbread
yield: 2 servings
You will need: Large frying pan, spatula, measuring cup and spoon, wooden spoon, cutting board and knife, baking pan
key: T = tablespoon; tsp = teaspoon
raw material:
- 1/2 cup onion, diced
- 1/2 cup green peppers, diced
- 1/2 pound lean turkey (for the vegetarian version, remove the turkey and add two more eggs)
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 cup baby spinach
- 1 cup artichoke hearts, chopped
- 4 eggs, beaten
- 2 tons shallots, chopped
route:
1. Preheat the oven to 375 F. Lightly grease the baking sheet with oil.
2. Heat a large saucepan over medium heat and coat it with oil. Add onions and peppers and stir fry briefly.
3. Add the turkey powder to the pan and use a wooden spoon to smash until cooked.
4. Season with chili powder, salt and pepper. Pour the spinach and fry until just wilted.
5. Beat the eggs.
6. Transfer the turkey and vegetable mixture to the baking tray and spread out evenly. Add chopped artichokes, then add eggs.
7. Sprinkle green onions on top and bake for 25-30 minutes, or until cooked through.
nutrient content
If you made this recipe and you like it, please let me know. I like to hear from you!
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- Jovanovsky, Elena and others. “Spinach, a source of high dietary nitrates, affects arterial stiffness and related hemodynamic indicators: a randomized controlled trial in healthy adults.” Clinical Nutrition Research Volume. 4,3 (2015): 160-7. net. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
- Marin, Alicia, etc. “Characterization and Quantification of Antioxidant Components in Sweet Pepper (Capsicum annuum L.).” Journal of Agricultural and Food Chemistry. June 2004. The internet. https://pubmed.ncbi.nlm.nih.gov/15186108/
- Xavier, Anna Augusta Odorisi and Antonio Perez-Galves. “Carotenoids are a source of antioxidants in the diet.” Subcellular biochemistry Volume 79 (2016): 359-75. doi: 10.1007 / 978-3-319-39126-7_14
- Costa Bill, Adele and others. “A double-blind, placebo-controlled, crossover study to determine the bifidus effect of ultra-long-chain inulin extracted from artichoke (Cynara scolymus) on healthy human subjects.” British Journal of Nutrition. October 2010. The internet. https://pubmed.ncbi.nlm.nih.gov/20591206/
- Kolida, S. etc. “The prebiotic effect of inulin and oligofructose”. British Journal of Nutrition. May 2001. The internet. https://pubmed.ncbi.nlm.nih.gov/12088518/
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