Broccoli Omelet
One-egg, two-white omelet filled with broccoli, red pepper, mushrooms and ricotta — about 223 calories and 20 g protein.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A broccoli omelet made with one whole egg and two whites, filled with sauteed broccoli, red pepper and mushrooms, a dab of ricotta and a little Parmesan. It is a full plate of vegetables for breakfast at about 223 calories and 20 g of protein, and it takes fifteen minutes.
Cook the vegetables first and take them out of the pan. Mushrooms and broccoli release water as they cook, and if they go in raw with the egg the omelet turns into a watery scramble. Sauteed and set aside, they go back in dry at the folding stage.
Two whites to one whole egg keeps the fat modest without making the omelet rubbery; the yolk gives it colour and flavour. Frozen broccoli works if it is thawed and squeezed dry. Serve with a slice of whole-grain toast and fruit.
Ingredients
- Broccoli3/4 cup, florets (53 g)
- Peppers (Bell, Red)1/4 large, cut into strips (41 g)
- White Button Mushroom4, sliced (72 g)
- Cooking spraya short
- Egg (Whole, Raw)1 large
- Egg (White, Raw)2 large
- Milk (Nonfat) *1 tablespoon, fat-free (15 g)
- Ricotta Cheese (Whole Milk) *2 tablespoons (31 g)
- Parmesan Cheese (Grated) *1/2 tablespoon (2.5 g)
- Salta pinch
- Black peppera pinch
Ingredient swaps
Dairy-free
- Milk (Nonfat) → Soy Milk (Unsweetened) 15 g
- Ricotta Cheese (Whole Milk) — remove
- Parmesan Cheese (Grated) — remove
Per serving with these swaps: 164 kcal · P 17.2 g · C 10.1 g · F 6.1 g · fiber 3 g · sodium 184 mg (estimated)
- Saute the vegetables separately and add them dry; raw mushrooms and broccoli weep water into the egg.
- Take the pan off the heat as soon as the top has set; the omelet keeps cooking from its own heat for another minute.
- Cook eggs until both white and yolk are firm, with no runny patches. Eat right away; omelets do not keep.
- Contains: eggs, milk (ricotta, Parmesan, milk).
- Naturally gluten-free. Dairy-free: skip the ricotta and Parmesan and use water instead of milk in the eggs.
Method
- Wash your hands and all surfaces before you start.
- Whisk the egg, egg whites and milk with the salt and pepper.
- Coat a 10-inch non-stick skillet with cooking spray and heat over medium. Saute the broccoli, pepper and mushrooms 3 to 5 minutes.
- Remove the vegetables. Pour the egg mixture into the hot skillet and let it spread.
- When the top begins to set, sprinkle with Parmesan. Dab ricotta over one half and add the vegetables.
- Fold the omelet over and cook about 1 minute more, until the egg is fully set with no runny spots.
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