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Garden Variety Omelet

Garden Variety Omelet
  • Prep 25 min
  • Total 25 min
  • Ingredients 11
  • Servings 2
Counting calories? A hearty breakfast for two filled with veggies weighs in at just 120 calories per serving. Simply delicious!
Updated March 13, 2007

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

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.

  • 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.

Nutrition Facts

Serving Size: 1 Serving
Calories
120
Calories from Fat
10
Total Fat
1g
2%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
5mg
2%
Sodium
560mg
23%
Potassium
490mg
14%
Total Carbohydrate
9g
3%
Dietary Fiber
2g
10%
Sugars
6g
Protein
18g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
70%
70%
Calcium
20%
20%
Iron
15%
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 Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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