Spanish Omelet
This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/5 of omelet
298
칼로리
17g
단백질
37g
탄수화물
10g
지방
4g
식이섬유
6g
당류
245mg
나트륨
포화지방 4 g · 콜레스테롤 135 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: 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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