فطورمتوسط

Spanish Omelet

Name: Spanish Omelet
Prep time: 20 min
Cook time: 55 min
Total time: 75 min
Yield: 5
Ingredients: 5 small potatoes, peeled and sliced; 1 tablespoon olive oil; 1/2 medium onion, minced; 1 medium zucchini, sliced; 1 1/2 cups green/red peppers, sliced thin; 5 medium mushrooms, sliced; 3 eggs; 5 egg whites; black pepper and garlic salt with herbs; 3 ounces part skim mozzarella cheese, shredded; 1 tablespoon Parmesan cheese

This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.

1 h 15 min5 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/5 of omelet

298

سعرات حرارية

17g

بروتين

37g

كربوهيدرات

10g

دهون

ألياف

سكر

245mg

صوديوم

دهون مشبعة 4 g · كوليسترول 135 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

potatoes, peeled and sliced
5 small
olive oil
1 tablespoon · or cooking oil of choice, or non-stick cooking spray
onion, minced
1/2 medium
zucchini, sliced
1 medium
green/red peppers, sliced thin
1 1/2 cups
mushrooms, sliced
5 medium
eggs
3
egg whites
5
black pepper and garlic salt with herbs
to taste
part skim mozzarella cheese, shredded
3 ounces
Parmesan cheese
1 tablespoon

التعليمات

1
Wash hands with soap and water.
2
Preheat oven to 375 degrees F.
3
Cook potatoes in boiling water until tender.
4
In a nonstick pan, add oil or vegetable spray and warm at medium heat.
5
Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
6
In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg cheese mixture into the cooked vegetables.
7
Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.

المصدر: USDA MyPlate Kitchen · Control Your Diabetes for Life: Recipes and Meal Planner Guide US Department of Health and Human Services Centers for Disease Control and Prevention (CDC) National Diabetes Education Program

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