Broccoli Cheese Omelet

Healthy Living, Recipes

broccoli-cheese-omelette

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

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 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

Preparation

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

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Nutrition Facts

Serving Size: 1/2 Omelet

Calories: 155
Sodium: 458mg
Fat: 4g
Carbohydrates: 7g
Saturated Fat: 1g
Fiber: 2g
Cholesterol: 98mg
Protein: 21g

* 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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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.