Garden Variety Omelet

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

  • 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
  • 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.
  • 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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