Garden Variety Omelet

Counting calories? A hearty breakfast for two filled with veggies weighs in at just 120 calories per serving. Simply delicious!

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  • prep time 25 min
  • total time 25 min
  • ingredients 11
  • servings 2
 

Ingredients

Filling

1/4
cup sliced (1/4-inch-thick) zucchini
1/4
cup thinly sliced onion
1/4
cup chopped red bell pepper (1/4 medium)
1/4
cup chopped yellow or green bell pepper (1/4 medium)
1/4
cup sliced fresh mushrooms
1/4
teaspoon salt
Dash pepper

Omelet

1
carton (8 oz) fat-free egg product (1 cup) or 4 eggs
1
tablespoon fat-free (skim) milk

Toppings

1/4
cup shredded reduced-fat Swiss cheese (1 oz)
1
small plum (Roma) tomato, sliced

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Cut zucchini slices into quarters. Heat 10- or 8-inch nonstick skillet with sloping sides (omelet pan) over medium heat. Add zucchini and remaining filling ingredients; cook 4 to 6 minutes, stirring occasionally, until tender. Remove cooked vegetables from skillet; place on plate and cover to keep warm. Cool skillet 1 minute; wipe clean with paper towel.
  • 2 In small bowl, mix egg product and milk. Heat same skillet over medium heat. Pour egg mixture into skillet; cook 4 to 5 minutes without stirring but lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until mixture is set but top is still moist.
  • 3 Spoon cooked vegetables onto half of omelet; sprinkle with cheese. With wide spatula, loosen edge of omelet and fold over vegetables. Arrange tomato slices on top of omelet.
  • 1 Cut zucchini slices into quarters. Heat 10- or 8-inch nonstick skillet with sloping sides (omelet pan) over medium heat. Add zucchini and remaining filling ingredients; cook 4 to 6 minutes, stirring occasionally, until tender. Remove cooked vegetables from skillet; place on plate and cover to keep warm. Cool skillet 1 minute; wipe clean with paper towel.
  • 2 In small bowl, mix egg product and milk. Heat same skillet over medium heat. Pour egg mixture into skillet; cook 4 to 5 minutes without stirring but lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until mixture is set but top is still moist.
  • 3 Spoon cooked vegetables onto half of omelet; sprinkle with cheese. With wide spatula, loosen edge of omelet and fold over vegetables. Arrange tomato slices on top of omelet.

EXPERT TIPS

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Expert Tips

This is a great way to get your vegetables at breakfast! Red, yellow and green bell peppers are high in vitamin C, and all the vegetables provide fiber.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
10),
% Daily Value
Total Fat
1g
1%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
560mg
560%;
Total Carbohydrate
9g
9%
(Dietary Fiber
2g
2%
  Sugars
6g
6%
),
Protein
18g
18%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
70%;
Calcium
20%;
Iron
15%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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