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Spanish Omelet

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Spanish Omelet
En Español

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  • Makes: 5 servings

This recipe can be enjoyed for any meal of the day.  Spice it up with your favorite hot sauce. 

Ingredients

  • 5 potatoes (small, peeled and sliced)
  • 1 tablespoon olive oil (or vegetable cooking spray)
  • 1/2 onion (medium, minced)
  • 1 zucchini (medium, sliced)
  • 1 1/2 cups green/red peppers (sliced thin)
  • 5 mushrooms (medium, sliced)
  • 3 eggs (whole, beaten)
  • 5 egg whites (beaten)
  • Pepper and garlic salt with herbs (to taste)
  • 3 ounces part skim mozzarella cheese (shredded)
  • 1 tablespoon Parmesan cheese

Directions

1. Preheat oven to 375°F.

2. Cook potatoes in boiling water until tender.

3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.

4. Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.

5. 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.

6. 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 20-30 minutes.

Source: National Diabetes Education Program, National Institutes of Health, Centers for Disease Control and Prevention., Control Your Diabetes. For Life. Recipes and Meal Planner Guide.

Nutrition Information

Serving Size: 1/5 of omelet (298g)
Nutrients Amount
Total Calories 289
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 121 mg
Sodium 238 mg
Carbohydrates 35 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 188 mg
Iron 2 mg
Potassium 1052 mg
N/A - data is not available
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 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 1 mg
Vitamin B12 1 mcg
Vitamin C 64 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 9 mcg
Folate 62 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 3 mg
Choline 121 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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