Update my dinner status, I'm making this tonight.
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Servings: 2 Servings
Total Time (median): 0 : 30 Active Time: 0 : 20
US/Metric: [convert to metric]
Ingredients
- 1 cup Broccoli - flowers
- 1/2 cup Cabbage - shredded (optional)
- 1 cup Broccoli Cole Slaw (or shred the broccoli stems )
- 1 cup Egg Substitute (or 3 egg whites w/ 1 whole egg)
-- Non-stick pan spray --
- 2 ounces Low Fat Cheddar Cheese
- 1/4 cup Salsa - as hot as you like
- 1/2 cup Tomato - rough chopped
- 1/4 cup Cilantro - rough chopped
Preparation
If you're working with whole broccoli separate the flowers from the stems. Peel the thicker portion of the stem and shred the tender insides finely. I buy bags of flowers and shredded "Broccoli Slaw" to save a lot of time. The slaw also has cabbage and carrot shreds in it.
Steam the Broccoli Flowers for about 3 minutes then add the Broccoli slaw and shredded cabbage. Then steam another 1 minute. You don't want it completely cooked, just softened. Chop the flowers up into small chunks. Remove from heat and set aside.
In an omelet pan place 1/4 cup amounts of egg and cook until done (but not hard). repeat until you hace 4 egg "patties". Set 1 egg pattie on each plate and top with a slice of cheese and about 1/2 cup of the broccoli mixture. Add a second egg pattie and some more broccoli. Top with chopped tomato and a dollop of salsa. Garnish with some cilantro.
Serve immediately accompanied by multi-grain toast or other healthy bread.
Each (312g) omelet contains an estimated:
Cals: 184, FatCals: 59, Total Fat: 7g
SatFat: 2g, PolyFat: 2g, MonoFat: 2g
Chol: 7mg, Na: 579mg, K: 686mg
Total Carbs: 7g, Fiber: 2g, Sugars: 2g
NetCarbs: 5g, Protein: 24g
