Tomato and Garlic Omelet
Toasted garlic bread and mozzarella cheese combine with tomatoes and basil to give this easy omelet delicious, fresh flavor. Add a piece of fruit on the side to for a meal with food from each food group.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 omelet (407g)
323
カロリー
29g
タンパク質
38g
炭水化物
8g
脂質
9g
食物繊維
20g
糖類
564mg
ナトリウム
飽和脂肪酸 2 g · コレステロール 9 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
whole wheat bread
1/2 slice
olive oil
1/2 teaspoon · or cooking oil of your choice
garlic clove
1 · finely chopped
non-stick cooking spray
as needed
egg substitute
3/4 cup
mozzarella cheese
2 tablespoons · part skim, grated
plum tomatoes, raw
10 · cut in half
basil
1 teaspoon · fresh or dried
作り方
- 1
Wash your hands with soap and water.
- 2
Preheat oven to 300 °F.
- 3
Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool.
- 4
Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute.
- 5
When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low.
- 6
Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling. Slide the omelet on a plate and serve.
出典: USDA MyPlate Kitchen · California Champions for Change: Breakfast Recipes California Department of Public Health Network for a Healthy California
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