Ingredients
1 can low-sodium sliced potatoes
drained (about 15 ounces)
1 tablespoon vegetable oil
1 whole egg
3 egg whites
3 tablespoons 1% low-fat milk
1/4 teaspoon salt
1/2 cup ham
diced
1/2 can low-sodium tomatoes
drained (about 8 ounces)
1 tablespoon green onion (or wild onion)
chopped
Steps
Open and drain can of sliced potatoes. Cut sliced potatoes into strips.
In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for 5 to 10 minutes.
In a mixing bowl, add egg, egg whites, milk, and salt. Mix well
Stir in ham, tomatoes, and green (or wild) onions.
Pour egg mixture over potatoes in the skillet.
Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).
Cut the omelet into four pieces and serve.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 184 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Cholesterol | 55 mg |
| Sodium | 283 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 3 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 15 g |
| Vitamin D | 1 mcg |
| Calcium | 43 mg |
| Iron | 1 mg |
| Potassium | 363 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Green Onion Omelet. Recipe source: A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.