Broccoli Omelet
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.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 4.01 of 5 (330 ratings)
Food groups
- Dairy: 1/2 cups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1 cups
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
- 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.
- To cook each omelet: 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 220.33 |
| Total Fat | 8.67 g |
| Saturated Fat | 3.6 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 | 217.64 mg |
| Carbohydrates | 13.68 g |
| Dietary Fiber | 2.69 g |
| Total Sugars | 4.99 g |
| Added Sugars included | 0 g |
| Protein | 22.02 g |
| Calcium | 194 mg |
| Potassium | 747 mg |
| Sodium | 352.27 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 44 mg |
| Phosphorus | 304 mg |
| Selenium | 47 mg |
| Zinc | 2 mg |
| 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 |
Notes
Serving Suggestions: Serve with melon and whole wheat toast.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/broccoli-omelet. Federal works are public domain in the United States.