아침쉬움

Green Onion Omelet

Name: Green Onion Omelet
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 4
Ingredients: 1 can low-sodium sliced potatoes, drained; 1 tablespoon vegetable oil; 1 whole egg; 3 egg whites; 3 tablespoons 1% low-fat milk; 1/4 teaspoon salt; 1/2 cup ham, diced; 1/2 can no salt added tomatoes, drained; 1 tablespoon green onion (or wild onion), chopped

In the spring, in areas where they grow, wild onions can be used in place of green onions. Yellow or white onions work as well.

28 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 serving

156

칼로리

단백질

17g

탄수화물

지방

식이섬유

당류

402mg

나트륨

포화지방 1 g · 콜레스테롤 59 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

low-sodium sliced potatoes, drained
1 can · about 15 ounces
vegetable oil
1 tablespoon
egg
1 whole
egg whites
3
1% low-fat milk
3 tablespoons
salt
1/4 teaspoon
ham, diced
1/2 cup
no salt added tomatoes, drained
1/2 can · about 8 ounces
green onion (or wild onion), chopped
1 tablespoon

조리법

1
Open and drain can of sliced potatoes. Cut sliced potatoes into strips.
2
In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for 5 to 10 minutes.
3
In a mixing bowl, add egg, egg whites, milk, and salt. Mix well.
4
Stir in ham, tomatoes, and green (or wild) onions.
5
Pour egg mixture over potatoes in the skillet.
6
Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).
7
Cut the omelet into four pieces and serve.

출처: USDA MyPlate Kitchen · A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations

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