
Ingredients
3 cups broccoli florets
1 large red bell pepper (cut into strips)
16 button mushrooms (sliced)
cooking spray
4 eggs
8 egg whites (from 8 eggs)
1/4 cup milk (fat-free)
1/2 cup ricotta cheese
2 tablespoons grated Parmesan cheese
1/8 teaspoon salt
1/8 teaspoon pepper
Steps
Cut vegetables as directed.
Whisk eggs and milk in a medium mixing bowl.
Spray 10-inch non-stick skillet with cooking spray; heat.
Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
Use cooking spray as needed.
Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
Slide onto plate. Season lightly with salt and pepper.
Repeat steps 1-6 to cook all omelets.
Garnish omelets with remaining vegetable sauté mix.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 190 |
Total Fat | 7 g |
Saturated Fat | 2 g |
Cholesterol | 195 mg |
Sodium | 350 mg |
Carbohydrates | 12 g |
Dietary Fiber | 3 g |
Total Sugars | 6 g |
Added Sugars included | 0 g |
Protein | 22 g |
Vitamin D | 1 mcg |
Calcium | 150 mg |
Iron | 2 mg |
Potassium | 614 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Broccoli Omelet. Recipe source: Produce for Better Health Foundation. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.