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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 omelet (407g)
323
칼로리
29g
단백질
38g
탄수화물
8g
지방
9g
식이섬유
20g
당류
564mg
나트륨
포화지방 2 g · 콜레스테롤 9 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · California Champions for Change: Breakfast Recipes California Department of Public Health Network for a Healthy California
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