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Tomato and Garlic Omelet

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Tomato and Garlic Omelet
En Español

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  • Makes: 1 serving

Toasted garlic bread and mozzarella cheese combine with tomatoes and basil to give this easy omelet delicious, fresh flavor. Add a piece of fruit on the side to for a meal with food from each food group.

Ingredients

  • 1/2 slice bread (whole wheat)
  • 1/2 teaspoon olive oil
  • 1 garlic clove (finely chopped)
  • cooking spray (as needed, nonstick)
  • 3/4 cup egg substitute
  • 2 tablespoons mozzarella cheese (part skim, grated)
  • 1 tomato (large, chopped)
  • 1 teaspoon basil (dried)

Directions

1. Preheat oven to 300°F.

2. Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool.

3. Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute.

4. When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low.

5. Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling. Slide the omelet on a plate and serve.

Notes

Learn more about:

Source: California Champions for Change, Breakfast Recipes
California Department of Public Health, Network for a Healthy California

Nutrition Information

Serving Size: 1 omelet (407g)
Nutrients Amount
Total Calories 225
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 525 mg
Carbohydrates 19 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 26 g
Vitamin D 3 mcg
Calcium 313 mg
Iron 6 mg
Potassium 913 mg
N/A - data is not available
Nutrients Amount
Total Calories 225
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 8 mg
Carbohydrates 19 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 26 g
Minerals
Calcium 313 mg
Potassium 913 mg
Sodium 525 mg
Copper 221 mcg
Iron 6 mg
Magnesium 72 mg
Phosphorus 286 mg
Selenium 81 mcg
Zinc 3 mg
Vitamins
Vitamin A 119 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 27 mg
Vitamin D 3 mcg
Vitamin E 5 mg
Vitamin K 41 mcg
Folate 68 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 2 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cups
Grains
1/2 ounces
Protein Foods
3 1/2 ounces
Dairy
1/3 cups

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