Omelets are a great choice for a one skillet meal. This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.
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5 small potatoes, sliced
Vegetable cooking spray
½ medium onion, minced
1 small zucchini, sliced
1½ cups green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
¼ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon oregano
3 ounces shredded part-skim low fat mozzarella cheese
1 Tbsp. grated Parmesan cheese
- Preheat oven to 375 °F.
- Cook potatoes in boiling water until tender, about 12 minutes.
- In a nonstick pan, add vegetable spray and warm at medium heat.
- Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
- In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
- In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
- Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Makes 5 servings
Total fat: 6g
Saturated fat: 2.5g
Trans fat: 0g
Total Carbohydrate: 43g
Recipe courtesy of Digestive Disease Health Team Dietitians