Broccoli Omelet
This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, and mushrooms, and topped with melted reduced-fat cheese.
- 20 minutes
- 4 Servings
- $6.00 - $8.99
Broccoli Omelet
This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, and mushrooms, and topped with melted reduced-fat cheese.
- 20 minutes
- 4 Servings
- $6.00 - $8.99
Ingredients
- 3 cups broccoli florets
- 1 large red bell pepper
- 16 button mushrooms
- cooking spray
- 4 eggs
- 8 egg whites
- 1/4 cup milk
- 1/2 cup ricotta cheese
- 2 tablespoons grated Parmesan cheese
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Steps
Cut vegetables as directed.
Whisk eggs and milk in a medium mixing bowl.
Spray 10-inch non-stick skillet with cooking spray; heat.
Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
Use cooking spray as needed.
Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
Slide onto plate. Season lightly with salt and pepper.
Repeat steps 1-6 to cook all omelets.
Garnish omelets with remaining vegetable sauté mix.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 190 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 2 mg |
| Omega 3 - DHA | 16 mg |
| Cholesterol | 195 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 3 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 22 g |
| Minerals | |
| Calcium | 150 mg |
| Potassium | 614 mg |
| Sodium | 350 mg |
| Copper | 241 mcg |
| Iron | 2 mg |
| Magnesium | 39 mg |
| Phosphorus | 264 mg |
| Selenium | 38 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 190 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 102 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 57 mcg |
| Folate | 87 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.9 mg |
| Niacin | 2 mg |
| Choline | 138 mg |
Source:
- Produce for Better Health Foundation