Tomato and Garlic Omelet
Toasted garlic bread and mozzarella cheese combine with tomatoes and basil to give this easy omelet delicious, fresh flavor. Add a piece of fruit on the side to for a meal with food from each food group.
- Yield
- 1 serving
- Serving size
- 1 omelet (407g)
- Rating
- 3.66 of 5 (109 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1/2 ounces
- Protein Foods: 3 1/2 ounces
- Vegetables: 3 1/2 cups
Ingredients
- 1/2 slice whole wheat bread
- 1/2 teaspoon olive oil (or cooking oil of your choice)
- 1 garlic clove (finely chopped)
- non-stick cooking spray (as needed)
- 3/4 cup egg substitute
- 2 tablespoons mozzarella cheese (part skim, grated)
- 10 plum tomatoes, raw (cut in half)
- 1 teaspoon basil (fresh or dried)
Directions
- Wash your hands with soap and water.
- Preheat oven to 300 °F. Cut the bread into cubes; toss with oil and garlic in a small bowl.
- Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice.
- Transfer to a plate to cool.
- Spray a medium pan with nonstick cooking spray and heat over medium-high heat.
- Pour in egg substitute.
- When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low.
- Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling.
- Slide the omelet on a plate and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 322.48 |
| Total Fat | 7.78 g |
| Saturated Fat | 2.36 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 | 9.18 mg |
| Carbohydrates | 37.74 g |
| Dietary Fiber | 8.89 g |
| Total Sugars | 20.48 g |
| Added Sugars included | 1 g |
| Protein | 29 g |
| Calcium | 355 mg |
| Potassium | 1850 mg |
| Sodium | 563.55 mg |
| Copper | 0 mg |
| Iron | 7 mg |
| Magnesium | 115 mg |
| Phosphorus | 389 mg |
| Selenium | 83 mg |
| Zinc | 4 mg |
| Vitamin A | 241 mcg |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 99 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 7 mg |
| Vitamin K | 72 mcg |
| Folate | 122 mcg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.9 mg |
| Niacin | 5 mg |
| Choline | 55 mg |
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Source
Recipe by: California Champions for Change: Breakfast Recipes — California Department of Public Health — Network for a Healthy California
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/tomato-and-garlic-omelet. Federal works are public domain in the United States.