Spanish Omelet
This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.
- 5 Servings
- $3.00 - $5.99
Spanish Omelet
This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.
- 5 Servings
- $3.00 - $5.99
Ingredients
- 5 small potatoes, peeled and sliced
- 1 tablespoon olive oil
- 1/2 medium onion, minced
- 1 medium zucchini, sliced
- 1 1/2 cups green/red peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 eggs
- 5 egg whites
- black pepper and garlic salt with herbs
- 3 ounces part skim mozzarella cheese, shredded
- 1 tablespoon Parmesan cheese
Steps
Wash hands with soap and water.
Preheat oven to 375 degrees F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add oil or vegetable spray and warm at medium heat.
Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg cheese mixture into the cooked vegetables.
Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.
Ingredients
Serving Size: 1/5 of omelet
| Nutrients | Amount |
|---|---|
| Total Calories | 289 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 17 mg |
| Cholesterol | 121 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 5 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 17 g |
| Minerals | |
| Calcium | 188 mg |
| Potassium | 1052 mg |
| Sodium | 238 mg |
| Copper | 318 mcg |
| Iron | 2 mg |
| Magnesium | 64 mg |
| Phosphorus | 296 mg |
| Selenium | 21 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 86 mcg RAE |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.7 mg |
| Vitamin C | 64 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 9 mcg |
| Folate | 62 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.5 mg |
| Niacin | 3 mg |
| Choline | 121 mg |
Source:
- Control Your Diabetes for Life: Recipes and Meal Planner Guide
- US Department of Health and Human Services
- Centers for Disease Control and Prevention (CDC)
- National Diabetes Education Program