早餐中等

Broccoli Omelet

Name: Broccoli Omelet
Cook time: 20 min
Total time: 20 min
Yield: 4
Ingredients: 3 cups broccoli florets; 1 large red bell pepper; 16 button mushrooms; cooking spray; 4 eggs; 8 egg whites; 1/4 cup milk; 1/2 cup ricotta cheese; 2 tablespoons grated Parmesan cheese; 1/8 teaspoon salt; 1/8 teaspoon pepper

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.

20 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe

220

卡路里

22g

蛋白质

14g

碳水

脂肪

膳食纤维

糖

352mg

钠

饱和脂肪 4 g · 胆固醇 218 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: USDA MyPlate Kitchen · Produce for Better Health Foundation

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