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Broccoli Omelet

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Broccoli Omelet
En Español

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  • Makes: 4 Servings
  • Cook Time: 20 minutes

This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, mushrooms and topped melted reduced-fat cheese.

Ingredients

  • 3 cup broccoli florets
  • 1 large red bell pepper (cut into strips)
  • 16 button mushrooms (sliced)
  • cooking spray
  • 4 eggs
  • 8 egg whites from 8 eggs
  • 1/4 cup milk (fat-free)
  • 1/2 cup ricotta cheese
  • 2 tablespoon grated Parmesan cheese
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Directions

1. Cut vegetables as directed.

2. Whisk eggs and milk in a medium mixing bowl.

3. Spray 10-inch non-stick skillet with cooking spray; heat.

4. Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.

To cook each omelet:

  1. Use cooking spray as needed.
     
  2. Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
     
  3. When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
     
  4. Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
     
  5. Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
     
  6. Slide onto plate. Season lightly with salt and pepper.
     
  7. Repeat steps 1-6 to cook all omelets.
     
  8. Garnish omelets with remaining vegetable sauté mix.

Notes

Serving Suggestions: Serve with melon and whole-wheat toast.

Source: Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Calories 190
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 195 mg
Sodium 350 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 1 mcg
Calcium 150 mg
Iron 2 mg
Potassium 614 mg
N/A - data is not available
Nutrients Amount
Calories 190
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 16 mg
Cholesterol 195 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars 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 mg
Vitamin B12 1 mcg
Vitamin C 102 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 57 mcg
Folate 87 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 2 mg
Choline 138 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 cups
Protein Foods
2 1/2 ounces
Dairy
1/4 cups