Ingredients:
- 2 eggs
- 1 tbsp olive oil
- ½ cup kale or Swiss chard, chopped
- ¼ cup zucchini, diced
- ¼ cup feta cheese, crumbled
- ½ tsp black pepper
- 1 tbsp fresh basil or parsley, chopped
Instructions:
- Heat olive oil in a pan over medium heat.
- Add zucchini and kale, and sauté for 3-4 minutes until softened.
- Whisk eggs and pour into the pan. Scramble gently until cooked.
- Sprinkle with feta, black pepper, and fresh basil before serving.
Why It’s Healthy:
✔ Eggs (high-quality protein) – Supports muscle maintenance & satiety
✔ Dark leafy greens (kale, Swiss chard) – High in fiber & essential vitamins
✔ Healthy fats (olive oil, feta) – Promote long-lasting energy
✔ Balanced meal for blood sugar control
Nutritional Information (Per Serving):
- Calories: 280
- Protein: 18g
- Carbs: 10g
- Fiber: 4g
- Fat: 20g
Recipes from my book The Mediterranean Diet and Glycemic Balance
