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
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
- 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.
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|