Broccoli Cheese Omelet
Here’s a high-protein breakfast or brunch that is low calorie and delicious. This easy egg white omelette is packed with broccoli and cheese for a hearty way to start the day.
This recipe “saves” calories by omitting many of the yolks of the eggs used, which are the nutrient-rich, and calorie-rich, part of the egg. By using the whites, you get all of the structural components that eggs lend to recipes, along with lean protein. The one egg yolk used further contributes B-Vitamins and cholesterol, but don’t worry, the amount in one egg is alright for those concerned about eating too much cholesterol. In fact, eating up to 6 yolks per week is okay for most people. Talk to your Doctor or a Dietitian if you have high cholesterol. Wondering where the sodium is coming from? The cheddar cheese, and milk-which naturally has about 110mg of sodium per cup. Consider using less cheese and not salting the omelet if you’re watching your salt intake. Broccoli provides crunch and color, along with more vitamins as well as fiber, to keep you full. Think about adding even more chopped veggies to this omelet or serving alongside a fresh fruit salad to get closer to your recommended five servings of fruits and veggies each day.Theresa Jackson, RD, CSOWM, CDN
- 1/2 onion, chopped
- 1 cup chopped broccoli (about 1-inch pieces)
- 6 egg whites
- 1 egg
- 1/4 cup low fat milk
- 1/8 tsp salt
- Black pepper to taste
- 1/4 cup shredded reduced-fat cheddar cheese
Preheat the broiler.
Lightly coat a medium ovenproof nonstick skillet with nonstick cooking spray. Add the onion and cook over medium heat for 3 minutes, or until softened. Add the broccoli and cook for 1 to 2 minutes, or until softened. Reduce heat to medium low.
In a medium bowl, whisk together the egg whites, egg, milk, salt and black pepper to taste. Pour the egg mixture into the skillet. Cook until the eggs are set, about 8 minutes. Sprinkle with the cheddar cheese.
Place the skillet under the broiler and cook until the surface is golden, about 1 to 2 minutes. Serve immediately.
Yield: 2 servings
Serving Size: 1/2 Omelet
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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