Broccoli Omelet
By 30 Minutes or Less
Compared to its traditional counterpart, this better-for-you omelet is lower in fat and cholesterol but not short on flavor.

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  • Prep Time: 30 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 2
Think Variety; Think Color: Red, White, Green

Ingredients

3 cups Benefote broccoli florets, cut into smaller pieces as needed

1 large red bell pepper, cut into strips 

16 button mushrooms, sliced

cooking spray

4 eggs plus egg whites from 8 eggs (or use 2 cups egg substitute or 8 whole eggs)

1/4 cup (2 oz) fat-free milk

1/2 cup ricotta cheese, fat-free

2 Tbsp parmesan cheese, grated

salt and pepper to taste

Directions

  1. Cut vegetables as directed.
  2. Whisk eggs and milk in a medium mixing bowl. Spray 10-inch non-stick skillet with cooking spray; heat. Add broccoli, peppers, and mushrooms. Saute for about 3-5 minutes then remove from pan.

To Cook One Omelet

  1. Use cooking spray as needed.
  2. Add 1/4 of egg mixture to hot skillet and let spread to cover bottom of pan.
  3. When egg begins to thicken on top, sprinkle with 1/4 of parmesan cheese. Dab 1/2 the omelet with ricotta cheese; spread a portion of vegetable mixture and fold 1/2 the omelet over the vegetables and let cook for about 1 more minute.
  4. Slide onto individual serving plate. Season lightly with salt and pepper. Repeat to cook all omelets.
  5. Garnish with remaining vegetable mixture and serve.

Nutritional Information

  • Calories:    190
  • Carbohydrates:    12g
  • Total Fat:    7g
  • Cholesterol:    195mg
  • Saturated Fat:   2g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    33%
  • Sodium:    350 mg
  • Protein:    22g
  • Recipe Credit
  • Recipe courtesy of Beneforte.

 

 

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