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Broccoli Omelet

Broccoli Omelet
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, and mushrooms, and topped with melted reduced-fat cheese.

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

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.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 220
Total Fat 9 g
Saturated Fat 4 g
Cholesterol 218 mg
Sodium 352 mg
Carbohydrates 14 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 1 mcg
Calcium 194 mg
Iron 2 mg
Potassium 747 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 220
Total Fat 9 g
Saturated Fat 4 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 218 mg
Carbohydrates 14 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 194 mg
Potassium 747 mg
Sodium 352 mg
Copper 0 mg
Iron 2 mg
Magnesium 44 mg
Phosphorus 304 mg
Selenium 47 mg
Zinc 2 mg
Vitamins
Vitamin A 186 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.8 mcg
Vitamin C 105 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 74 mcg
Folate 105 mcg
Thiamin 0.2 mg
Riboflavin 0.9 mg
Niacin 3 mg
Choline 203 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/2 cups
Protein Foods 2 1/2 ounces
Vegetables 1 cups
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