Broccoli Omelet
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Ingredients
- 3 cups 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 tablespoons grated Parmesan cheese
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Cut vegetables as directed.
- Whisk eggs and milk in a medium mixing bowl.
- Spray 10-inch non-stick skillet with cooking spray; heat.
- Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
- Use cooking spray as needed.
- Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
- When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
- Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
- Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
- Slide onto plate. Season lightly with salt and pepper.
- Repeat steps 1-6 to cook all omelets.
- Garnish omelets with remaining vegetable sauté mix.
Nutrition
| Calories | 190 |
|---|---|
| Protein | 22 g |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Cholesterol | 195 mg |
| Sodium | 350 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Produce for Better Health Foundation