A tasty, yet light, way to start the day. There's enough substance and flavor that you don't realize it's the "light" version.
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 have 4 egg "patties." Set 1 egg patty 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
My spouse pronounced this, "The best omelet I've ever had". High praise indeed!
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (329g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 134 | ||
Calories from Fat: 35 (26%) | ||
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Amt Per Serving | % DV | |
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Total Fat 3.9g | 5 % | |
Saturated Fat 1.5g | 8 % | |
Monounsaturated Fat 1g | ||
Polyunsanturated Fat 1g | ||
Cholesterol 10.8mg | 3 % | |
Sodium 400.6mg | 14 % | |
Potassium 510.8mg | 13 % | |
Total Carbohydrate 16.1g | 5 % | |
Dietary Fiber 3.7g | 15 % | |
Sugars, other 12.4g | ||
Protein 10.1g | 14 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 134
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