Green Onion Omelet
In the spring, in areas where they grow, wild onions can be used in place of green onions. Yellow or white onions work as well.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 4.00 of 5 (20 ratings)
Food groups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1 cups
Ingredients
- 1 can low-sodium sliced potatoes, drained (about 15 ounces)
- 1 tablespoon vegetable oil
- 1 whole egg
- 3 egg whites
- 3 tablespoons 1% low-fat milk
- 1/4 teaspoon salt
- 1/2 cup ham, diced
- 1/2 can no salt added tomatoes, drained (about 8 ounces)
- 1 tablespoon green onion (or wild onion), chopped
Directions
- Open and drain can of sliced potatoes.
- Cut sliced potatoes into strips.
- In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for 5 to 10 minutes.
- In a mixing bowl, add egg, egg whites, milk, and salt.
- Mix well.
- Stir in ham, tomatoes, and green (or wild) onions.
- Pour egg mixture over potatoes in the skillet.
- Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).
- Cut the omelet into four pieces and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 155.47 |
| Total Fat | 5.84 g |
| Saturated Fat | 1.21 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 59.12 mg |
| Carbohydrates | 17.27 g |
| Dietary Fiber | 3.49 g |
| Total Sugars | 2.72 g |
| Added Sugars included | 0 g |
| Protein | 9.38 g |
| Calcium | 46 mg |
| Potassium | 487 mg |
| Sodium | 401.57 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 29 mg |
| Phosphorus | 122 mg |
| Selenium | 15 mg |
| Zinc | 1 mg |
| Vitamin A | 41 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 10 mcg |
| Folate | 21 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 68 mg |
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Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations
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/green-onion-omelet. Federal works are public domain in the United States.