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REC: Broccoli Omelet
I over shot on calories at dinner last night so this was my "pay back"
breakfast. My spouse just pronounced it, "The best omelet I've ever had! " which is high praise indeed. -= Exported from BigOven =- Broccoli-Cheese Omelet A tasty, yet light, way to start the day. There's enough substance and flavor that you don't realize it's the "light" version. Recipe By: Pete Romfh Serving Size: 2 Cuisine: American Main Ingredient: Eggs Categories: Low Sugar, Diabetic, Vegetarian, Low Carb, Meatless, Low Fat, Steam, Fry, Simple - Easy, Brunch, Breakfast -= Ingredients =- 1 cup Broccoli ; - flowers 1/2 cup Cabbage ; - shredded (optional) 1 cup Broccoli Cole Slaw ; (or shred the broccoli stems ) 1 cup Egg Substitute ; (or 3 egg whites w/ 1 whole egg) ~~ -- Non-stick pan spray -- ~~ 2 ounces Low Fat Cheddar Cheese 1/4 cup Salsa ; - as hot as you like 1/2 cup Tomato ; - rough chopped 1/4 cup Cilantro ; - rough chopped -= Instructions =- If you're working with whole broccoli separate the flowers from the stems. Peel the thicker portion of the stem and shred the tender insides finely. I buy bags of flowers and shredded "Broccoli Slaw" to save a lot of time. The slaw also has cabbage and carrot shreds in it. Steam the Broccoli Flowers for about 3 minutes then add the Broccoli slaw and shredded cabbage. Then steam another 1 minute. You don't want it completely cooked, just softened. Chop the flowers up into small chunks. Remove from heat and set aside. In an omelet pan place 1/4 cup amounts of egg and cook until done (but not hard). repeat until you have 4 egg "patties". Set 1 egg pattie on each plate and top with a slice of cheese and about 1/2 cup of the broccoli mixture. Add a second egg pattie and some more broccoli. Top with some chopped tomato and a dollop of salsa. Garnish with some cilantro. Serve immediately accompanied by multi-grain toast or other healthy bread. Each (312g) omelet contains an estimated: Cals: 184, FatCals: 59, Total Fat: 7g SatFat: 2g, PolyFat: 2g, MonoFat: 2g Chol: 7mg, Na: 579mg, K: 686mg Total Carbs: 7g, Fiber: 2g, Sugars: 2g NetCarbs: 5g, Protein: 24g ** Recipe and photo at: http://www.bigoven.com/recipe160501 ** ** Easy recipe software. Try it free at: http://www.bigoven.com ** -- Pete Romfh, Telecom Geek & Amateur Gourmet. http://www.bigoven.com/~promfh promfh (at) hal-pc (dot) org |
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