Garden Variety Omelet

  • Prep 25 min
  • Total 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

Steps

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  • 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.

Notes









Tips

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

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
120
Calories from Fat
10
% Daily Value
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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