Recipe: Spanish Omelet With Veggies and Cheese

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.

Ingredients

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

 Directions

1. Preheat oven to 375 °F.
2. Cook potatoes in boiling water until tender, about 12 minutes.
3. In a nonstick pan, add vegetable spray and warm at medium heat.
4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
5. 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.
6. 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.
7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Nutrition information

Makes 5 servings

Calories: 290
Total fat: 6g
Saturated fat: 2.5g
Trans fat: 0g
Cholesterol: 120mg
Sodium: 250mg
Total Carbohydrate: 43g
Fiber: 6g
Sugars: 5g
Protein: 18g

Recipe courtesy of Digestive Disease Health Team Dietitians