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!
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|Serving Size: 1 Serving (329g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 35 (26%)|
|Amt Per Serving||% DV|
|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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