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Tomato and Garlic Omelet 

Try adding fresh parsley in this omelet for added flavor.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red Yellow/Orange White Green

Preparation time: 40 minutes

Serves: 1

Cups of Fruits and Vegetables per Serving: 1


½ slice whole wheat bread

½ tsp olive oil

1 clove garlic, finely chopped

nonstick cooking spray

¾ cup egg substitute

2 Tbsp grated part-skim mozzarella cheese

1 large tomato, chopped

1 tsp dried basil

  1. Preheat oven to 300°F.
  2. 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.
  3. Spray a medium pan with nonstick cooking spray and heat
    over medium-high heat. Pour in egg substitute.
  4. When the egg begins to set, spread evenly across the
    bottom of the pan and reduce the heat to low.
  5. 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.

Credit: California Department of Health Champions for Change Website

Nutritional Information per Serving
Calories: 235 Carbohydrates: 18g
Total Fat: 7g Cholesterol: 8mg
Saturated Fat: 2g Dietary Fiber: 5g
% of Calories from Fat: 27% Sodium: 506mg
Protein: 27g  



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