Broccoli Omelet

This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, and mushrooms, and topped with melted reduced-fat cheese.

• Prep: 15 min
• Cook: 15 min
• Total: 30 min
• Servings: 4
• Cuisine: American
• Difficulty: Medium
• Cost: $4.01/serving

Dietary

• Vegetarian
• Gluten-Free
• Nut-Free
• Soy-Free
• Low-Fat
• Low-Saturated-Fat
• Low-Sugar
• Pescatarian
• Low-Sodium
• Low-Calorie
• Low-Carb

Tags

• sauté
• healthy
• comfort food
• savory

Ingredients

• 3 cup broccoli florets
• 1 red bell pepper (large, cut into strips)
• 16 button mushrooms (sliced)
• 1 can cooking spray
• 4 eggs
• 8 egg whites
• 0.25 cup milk (fat-free)
• 0.5 cup ricotta cheese
• 2 tablespoon Parmesan cheese (grated)
• 0.125 teaspoon salt
• 0.125 teaspoon pepper

Instructions

1. Cut vegetables as directed.
2. Whisk eggs and milk in a medium mixing bowl.
3. Spray 10-inch non-stick skillet with cooking spray; heat.
4. Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
5. To cook each omelet: Use cooking spray as needed.
6. Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
7. When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
8. Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
9. Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
10. Slide onto plate.
11. Season lightly with salt and pepper.
12. Repeat steps 1-6 to cook all omelets.
13. Garnish omelets with remaining vegetable sauté mix.

Nutrition (per serving)

• Calories: 220
• Protein: 22 g
• Carbohydrates: 13.7 g
• Fat: 8.7 g
• Fiber: 2.7 g
• Sodium: 352 mg
• Saturated Fat: 3.6 g
• Sugar: 5 g
• Cholesterol: 218 mg