Sardine and spinach omelette

Nutrient density and healthy doesn’t have to be complex. This simple omelette recipe provides a whack of nutrients from the sardines and spinach with some extra energy from the whole eggs and cheese.

The raw spinach may look like a lot initially, but it actually wilts down to not much.

The warning here is that this ends up being a large volume of food, so you may want to start with the small recipe first.

This recipe uses whole eggs. If you really wanted to ramp up the satiety game you could replace the calories from one of the eggs with egg whites.

Ingredients

Three versions of this recipe are shown below to suit your calorie requirements.

Small

Description	Amount	Unit
Spinach, Cooked from Fresh	50	g
Sardines, Canned in Water, Drained	90	g
Red Star, Nutritional Yeast	5	g
Eggs, Cooked	3	medium

Medium

Description	Amount	Unit
Spinach, Cooked from Fresh	75	g
Sardines, Canned in Water, Drained	90	g
Red Star, Nutritional Yeast	5	g
Eggs, Cooked	4	medium

Large

Description	Amount	Unit
Spinach, Cooked from Fresh	100	g
Sardines, Canned in Water, Drained	90	g
Red Star, Nutritional Yeast	10	g
Eggs, Cooked	5	medium

Directions

Place raw spinach into a non-stick pan.
While wilting the spinach, crack eggs and mix in nutritional yeast.
Remove spinach from pan and place pour in the egg after spraying with non-stick spray.
Open can and drain sardines.
Cook egg until firm and add spinach and sardines onto egg mix.