Eggs contain many important elements as they are an essential source of protein, vitamins, carbohydrates and fats needed to provide the body with energy throughout the day, so we recommend eating them permanently and also in Ramadan.
Remember, you do not have to eat a heavy or heavy meal to provide you with energy during fasting, but rather you must have nutrients that are beneficial to the body and that provide you with the essential elements of vitamins and minerals as well as fats by eating fresh fruits and vegetables with a lot of drinking water during the breakfast period and juices without added sugar to help the body To be hydrated throughout the day.
5 small potatoes, cut into slices
Vegetable cooking spray
½ 1 medium-sized onion, chopped
1 small zucchini, sliced
1½ cup green / red bell pepper, thinly sliced
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
Half a teaspoon pepper
Half a teaspoon garlic powder
Half a teaspoon of thyme
3 ounces low-fat grated mozzarella cheese
1 tablespoon. Grated parmesan cheese
How to prepare
Preheat oven to 375 degrees Fahrenheit.
Cook the potatoes in boiling water until soft, about 12 minutes.
In a non-stick skillet, add vegetable spray and warm over medium heat.
Add onions and sauté until brown. Add vegetables and fry until soft, but avoid becoming brown or dark in color.
Bring a medium bowl and mix the following ingredients:
Beat the eggs, egg whites, pepper, garlic powder, thyme, and low-fat mozzarella cheese. Stir in the egg and cheese mixture with the cooked vegetables.
Add vegetable spray and sauté the low-fat potato, egg, and Parmesan mixture in a 10-inch skillet or ovenproof skillet.
And bake until firm and brown on top.
The cooking time is about 20-30 minutes.
Remove the omelette from the oven and leave for 10 minutes, then cut into five pieces.
Health and wellness
Makes 5 servings
Calories: 290 Total fat: 6g Saturated fat: 2.5g Trans fat: 0g Cholesterol: 120mg Sodium: 250mg Total Carbohydrate: 43g Fiber: 6g Sugars: 5g Protein: 18g