Colorful Vegetable Omelet |
Course : Breakfast
Serves: 2 |
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Ingredients:
1/2 Cup chopped onion |
1/2 Tablespoon unsalted butter -- softened |
1/3 Cup diced red bell pepper |
1/3 Cup shredded carrots |
1/3 Cup chopped broccoli flowerets |
1/8 Teaspoon dried marjoram |
1/8 Teaspoon salt |
2 large eggs |
1 large egg white |
1 Tablespoon skim milk |
1 Tablespoon minced fresh parsley |
1/4 Cup alfalfa sprouts |
1 bunch parsley sprigs for garnish |
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Preparation / Directions:
In a medium-size bowl, combine onion and 1 teaspoon of the butter.
Microwave on HIGH 2 minutes. Stir in bell pepper and carrots and microwave
on HIGH 2 minutes. Add broccoli and microwave on HIGH 1 to 2 minutes until
vegetables are crisp-tender. Stir in marjoram and salt. (You can also cook
in a skillet over medium heat in the order given on top of the stove until
vegetables are crisp-tender.) Cover and keep warm. Beat eggs and extra egg
white with skim milk and parsley. Heat a nonstick 8-inch skillet over
medium heat until a drop of water dances when sprinkled in the pan. Swirl
the remaining '/2 teaspoon butter around bottom of pan. When melted, pour
in egg mixture. As eggs cook, pull edges of the omelet toward the center
of the pan with a table knife, allowing uncooked egg to reach pan. Repeat
until eggs are set. Eggs can be slightly soft on top, as they will
continue to cook. Spoon vegetables over half the omelet. Gently fold
omelet over vegetables and remove to a serving plate. Top with sprouts and
garnish with parsle
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Nutritional Information:
Cal 141, Carbo 9 gm, Prot 10 gm, Total fat 7 gm, Sat fat 3 gm, Cal from fat 44%, Chol 219mg |
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