Classic Broccoli & Cheese Omelet
2 large EGGS 2 tbsp. water 1/3 cup cooked broccoli florets 2 Tbsp. finely shredded cheddar cheese salt and pepper, OPTIONAL
Yields: 1 serving
- Nutritional Information
Per serving: 1 recipe
Total fat: 14 g
Saturated fat: 6 g
Polyunsaturated fat: 2 g
Monounsaturated fat: 5 g
Cholesterol: 386 mg
Sodium: 241 mg
Carbohydrates: 2 g
Fiber: 1 g
Sugar: 1 g
Protein: 16 g
Vitamin A: 242 mcg
Vitamin D: 2 mcg
Folate: 67 mcg
Choline: 296 mg
Calcium: 168 mg
Iron: 2 mg
Potassium: 225 mg
This recipe is an excellent source of protein, vitamin A and choline, and a good source of vitamin D and folate.
BEAT eggs and water in small bowl until blended.
COAT 6- to 8-inch nonstick omelet pan or skillet with cooking spray. HEAT over medium-high heat until hot. POUR in egg mixture. Mixture should set immediately at edges.
Gently PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
When top surface of eggs is thickened and no visible liquid egg remains, PLACE broccoli and cheese on one side of the omelet. FOLD omelet in half with turner. With a quick flip of the wrist, TURN pan and INVERT or SLIDE omelet onto plate. SEASON with salt and pepper if desired.
- Serve with fruit salad: blueberries, cut up oranges and strawberries.
- Prepare filling first. Omelets cook so quickly, any fillings should be ready to go before starting the eggs. Raw foods should be cooked. Refrigerated foods should be heated.
- Invent your own fillings. Try adding some diced ham or crisp bacon; a combination of broccoli, Brie and toasted almonds; or a mix of corn, salsa, chorizo and jalapeño cheese.