Broccoli-Omelet_EggsVegetablesProteinBreakfastMelonsMushroom
  • Prep Time:

  • Cook Time: 20 minutes

  • Serving Size:

  • Serves: 4 Servings

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

Produce for Better Health Foundation

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.