Broccoli Omelet
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Serves4 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 3 cups broccoli florets
- 1 red pepper, sliced
- 16 button mushrooms, sliced
- nonstick cooking spray
- 4 eggs
- 8 egg whites
- 1/4 cup milk, fat free
- 1/2 cup ricotta cheese
- 2 tablespoons Parmesan cheese, grated
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Directions
- Whisk eggs and milk in a medium mixing bowl.
- Spray 10-inch non-stick skillet with cooking spray; heat over medium heat.
- Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
- Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan. Sprinkle cheese on top when egg set.
- 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.
Recipe Tips
Use any type of milk on hand.
Nutrition Facts
Broccoli Omelet
Amount Per Serving (1 1/2 cups eachg)
Calories 229
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 198mg
66%
Sodium 381mg
16%
Potassium 806mg
23%
Total Carbohydrates 16g
5%
Dietary Fiber 5g
20%
Sugars 6g
Protein 22g
44%
Vitamin A
62%
Vitamin C
211%
Vitamin D0%
Calcium
16%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet.
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