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Spanish Omelet

Spanish Omelet on a skillet
Makes: 5 servings

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

Ingredients

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

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 375 degrees F.
  3. Cook potatoes in boiling water until tender.
  4. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
  5. Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  6. 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.
  7. 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 to 30 minutes.

Notes

Source:

Control Your Diabetes for Life: Recipes and Meal Planner Guide
US Department of Health and Human Services
Centers for Disease Control and Prevention (CDC)
National Diabetes Education Program

Nutrition Information

Serving Size: 1/5 of omelet
Nutrients Amount
Total Calories 298
Total Fat 10 g
Saturated Fat 4 g
Cholesterol 135 mg
Sodium 245 mg
Carbohydrates 37 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 1 mcg
Calcium 179 mg
Iron 3 mg
Potassium 1098 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 298
Total Fat 10 g
Saturated Fat 4 g
Monounsaturated Fat 4 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 135 mg
Carbohydrates 37 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 179 mg
Potassium 1098 mg
Sodium 245 mg
Copper 0 mg
Iron 3 mg
Magnesium 65 mg
Phosphorus 295 mg
Selenium 24 mg
Zinc 2 mg
Vitamins
Vitamin A 105 mcg
Vitamin B6 0.6 mg
Vitamin B12 0.6 mcg
Vitamin C 53 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 10 mcg
Folate 87 mcg
Thiamin 0.2 mg
Riboflavin 0.5 mg
Niacin 3 mg
Choline 134 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 1 1/2 ounces
Vegetables 1 3/4 cups

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