Ingredients
5 potatoes (small
peeled and sliced)
1 tablespoon olive oil (or vegetable cooking spray)
1/2 onion (medium
minced)
1 zucchini (medium
sliced)
1 1/2 cups green/red peppers (sliced thin)
5 mushrooms (medium
sliced)
3 eggs (whole
beaten)
5 egg whites (beaten)
Pepper and garlic salt with herbs (to taste)
3 ounces part skim mozzarella cheese (shredded)
1 tablespoon Parmesan cheese
Steps
Wash hands with soap and water.
Preheat oven to 375 °F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add oil or vegetable spray and warm at medium heat.
Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg cheese mixture into the cooked vegetables.
Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 289 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Cholesterol | 121 mg |
| Sodium | 238 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 5 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 17 g |
| Vitamin D | 1 mcg |
| Calcium | 188 mg |
| Iron | 2 mg |
| Potassium | 1052 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Spanish Omelet. Recipe source: Control Your Diabetes for Life: Recipes and Meal Planner Guide US Department of Health and Human Services Centers for Disease Control and Prevention (CDC) National Diabetes Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.