Food for Thought

Doctors, researchers and mothers agree: Breakfast really is the most important meal of the day. With school in session and life back in full gear, everyone could use some extra brain fuel in the mornings – not to mention a few extra minutes. And just 10 minutes is all you will need to create this savory, lean and protein-packed breakfast. A smoked mozzarella, spinach and pepper omelet sandwiched in an English muffin makes the perfect alternative to a cardboard-y cereal bar or sugary smoothie for an on-the-go meal that’s as quick and healthy as it is delicious.  

Smoked Mozzarella, Spinach and Pepper Omelet Sandwiches

2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 large egg whites
3 large eggs
Dash of hot pepper sauce
Cooking spray
1 cup finely diced red bell pepper
3/4 cup pre-chopped onion
4 sourdough English muffins, split
1/2 cup (2 ounces) shredded smoked mozzarella cheese
1 1/2 cups bagged baby spinach leaves

• Preheat your broiler.

• Combine the first six ingredients in a large bowl, stirring with a whisk until combined; set aside.

• Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add the bell pepper and onion; sauté for 4 minutes or until tender. Reduce the heat to medium. Pour the egg mixture into the pan, and let it set slightly. Tilt the pan, and carefully lift the edges of the omelet with a spatula to allow the uncooked portion to flow underneath the cooked portion. Cook for 3 more minutes. Wrap the handle of the pan with foil, and place the pan under the broiler. Broil for 1 minute or until set and lightly browned.

• Arrange the muffin halves in a single layer on a baking sheet. Sprinkle the muffin halves evenly with cheese, and broil for 1 minute or until the cheese begins to brown.

• Divide the omelet into four portions, and place one portion on the bottom half of each muffin. Top each evenly with the spinach leaves, and then cover with the remaining muffin halves. Serves 4.

Recipe courtesy of Cooking Light.

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