This hearty omelet or frittata is a great way to pack a full serving of omega-3's into a breakfast. If you use the new organic and omega-3 enriched eggs, you'll be adding even more heart- healthy fat to your meal. If a full can of sardines seems like a lot to you, use half a can for each scramble or omelet. You can also substitute egg whites for the whole eggs if you're concerned with cholesterol.

Start to finish: 10minutes

Ingredients:

1/2 cup baby spinach leaves (preferably organic)
2 eggs
1 can sardines (water packed, well drained)
1 tbsp salsa

Instructions:

Mash the drained sardines well with the salsa. Fold into the beaten eggs with the spinach leaves. Cook on a non-stick pan sprayed with cooking spray, turning as needed until the eggs are set. Don't worry if the omelet breaks up. Or for a more elegant appearance, once the bottom of the frittata has set, pop the frying pan into a hot oven to set the top.

Nutritional Information:

Per serving:
329 calories
21 g total fat (7 g sat)
429 mg cholesterol
5 g carbohydrate
30 g protein
1 g fiber
343 mg sodium