Spanish Omelet
This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.
- Yield
- 5 servings
- Serving size
- 1/5 of omelet
- Rating
- 3.45 of 5 (159 ratings)
Food groups
- Dairy: 1/2 cups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1 3/4 cups
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
- Wash hands with soap and water.
- Preheat oven to 375 degrees F. Cook potatoes in boiling water until tender.
- In a nonstick pan, add oil or vegetable spray and warm at medium heat.
- Add the onion and sauté until brown.
- Add vegetables and sauté until tender but not brown.
- 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.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 298.38 |
| Total Fat | 10 g |
| Saturated Fat | 3.65 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 | 135.22 mg |
| Carbohydrates | 37.25 g |
| Dietary Fiber | 4.36 g |
| Total Sugars | 5.6 g |
| Added Sugars included | 0 g |
| Protein | 16.48 g |
| Calcium | 179 mg |
| Potassium | 1098 mg |
| Sodium | 244.98 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 65 mg |
| Phosphorus | 295 mg |
| Selenium | 24 mg |
| Zinc | 2 mg |
| 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 |
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Source
Recipe by: 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
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/spanish-omelet. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.