CookPal AI
recipe image

Green Onion Omelet

In the spring, in areas where they grow, wild onions can be used in place of green onions. Yellow or white onions work as well.

  • 4 Servings
  • Less than $3.00

Ingredients

  • 1 can low-sodium sliced potatoes, drained
  • 1 tablespoon vegetable oil
  • 1 whole egg
  • 3 egg whites
  • 3 tablespoons 1% low-fat milk
  • 1/4 teaspoon salt
  • 1/2 cup ham, diced
  • 1/2 can low-sodium tomatoes, drained
  • 1 tablespoon green onion (or wild onion), chopped

Steps

1

Open and drain can of sliced potatoes. Cut sliced potatoes into strips.

2

In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for 5 to 10 minutes.

3

In a mixing bowl, add egg, egg whites, milk, and salt. Mix well

4

Stir in ham, tomatoes, and green (or wild) onions.

5

Pour egg mixture over potatoes in the skillet.

6

Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).

7

Cut the omelet into four pieces and serve.

Ingredients

Serving Size: 1 Portion

NutrientsAmount
Total Calories184
Total Fat7 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA7 mg
Cholesterol55 mg
Carbohydrates16 g
Dietary Fiber3 g
Total Sugars2 g
Added Sugars included0 g
Protein15 g
Minerals
Calcium43 mg
Potassium363 mg
Sodium283 mg
Copper110 mcg
Iron1 mg
Magnesium21 mg
Phosphorus110 mg
Selenium15 mcg
Zinc1 mg
Vitamins
Vitamin A30 mcg RAE
Vitamin B60.3 mg
Vitamin B120.3 mg
Vitamin C7 mg
Vitamin D1 mcg
Vitamin E1 mg
Vitamin K9 mcg
Folate16 mcg DFE
Thiamin0.1 mg
Riboflavin0.3 mg
Niacin2 mg
Choline58 mg

Source:

  • A Harvest of Recipes with USDA Foods
  • USDA Food Distribution Program on Indian Reservations