Broccoli Omelet
This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, and mushrooms, and topped with melted reduced-fat cheese.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/4 of recipe
220
カロリー
22g
タンパク質
14g
炭水化物
9g
脂質
3g
食物繊維
5g
糖類
352mg
ナトリウム
飽和脂肪酸 4 g · コレステロール 218 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
broccoli florets
3 cups
red bell pepper
1 large · cut into strips
button mushrooms
16 · sliced
cooking spray
eggs
4
egg whites
8 · from 8 eggs
milk
1/4 cup · fat-free
ricotta cheese
1/2 cup
grated Parmesan cheese
2 tablespoons
salt
1/8 teaspoon
pepper
1/8 teaspoon
作り方
- 1
Cut vegetables as directed.
- 2
Whisk eggs and milk in a medium mixing bowl.
- 3
Spray 10-inch non-stick skillet with cooking spray; heat.
- 4
Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
- 5
Use cooking spray as needed.
- 6
Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
- 7
When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
- 8
Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
- 9
Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
- 10
Slide onto plate. Season lightly with salt and pepper.
- 11
Repeat steps 1-6 to cook all omelets.
- 12
Garnish omelets with remaining vegetable sauté mix.
出典: USDA MyPlate Kitchen · Produce for Better Health Foundation
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