Broccoli Omelet
Preparation Time: 30 minutes
Compared to its traditional counterpart, this better-for-you omelet is lower in fat and cholesterol
but not short on flavor. Folded in the middle is a vibrant mix of broccoli florets, red bell pepper,
mushrooms, and melted reduced-fat cheese.
Ingredients
3 cups Beneforté™ broccoli florets,
cut into smaller pieces as needed
1 large red bell pepper,
cut into strips
16 button mushrooms, sliced
Cooking spray
4 eggs, plus egg whites from 8 eggs
(alternatively, use 2 cups
egg substitute or 8 whole eggs)
¼ cup milk, fat-free
½ cup fat-free ricotta cheese
2 tbsp grated parmesan cheese
Salt and pepper to taste
Cut vegetables as directed. Whisk eggs and milk in a
medium mixing bowl. Spray 10-inch non-stick skillet
with cooking spray; heat. Add broccoli, peppers, and
mushrooms; sauté about 3-5 minutes, then remove from
pan. To cook one omelet: Use cooking spray as needed.
Add ¼ of the egg-milk mixture to hot skillet, and let
spread to cover bottom of pan. When egg begins to
thicken on top, sprinkle with ¼ of the parmesan cheese.
Dab ½ of the omelet with ricotta cheese; spread a portion
of the vegetable mixture. Fold other ½ of omelet over
the vegetables and let cook about 1 more minute. Slide
onto individual serving plate. Season lightly with salt and
pepper. Repeat to cook all omelets. Garnish omelet with
remaining vegetable sauté mix. Serves 4.
Tips on how to store broccoli
· Packaged broccoli should be kept refrigerated
in its original bag. Store in the refrigerator
crisper or drawer in the original bag, tightly
closed.
· Other broccoli: Choose broccoli heads with
tight, bluish green florets. Refrigerate and
use within 3-5 days.
Tips on how to select and store red bell peppers
· Choose firm, brightly colored peppers with
tight skin that are heavy for their size.
· Avoid dull, shriveled, or pitted peppers.
· Refrigerate bell peppers in plastic bag
for use within 5 days.
Tips on how to select and store cantaloupe
· Choose fragrant, symmetrical cantaloupes
that are heavy for their size with no visible
bruises and yellow or cream undertone.
Stem end should give to gentle pressure.
· Store uncut cantaloupes at room temperature
for up to 1 week.
· Refrigerate cut melon in airtight container up
to 5 days.
For more tips and great-tasting recipes
featuring Beneforté™ broccoli, visit
www.Beneforte.com.
Recipe cost
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
Calories 190
Total Fat 7g
Saturated Fat 2g
% of Calories from Fat 33%
% Calories from Sat Fat 9%
Protein 22g
Carbohydrates 12g
Cholesterol 195mg
Dietary Fiber 3g
Sodium 350mg
(Serve with ¼ slice Meloränge melon,
and ½ slice whole wheat toast.)
Calories 270
Total Fat 7g
Saturated Fat 2.5g
% of Calories from Fat 23%
% Calories from Sat Fat 8%
Protein 25g
Carbohydrates 27g
Cholesterol 195mg
Dietary Fiber 5g
Sodium 440mg
An excellent source of protein, vitamin A,
vitamin C, riboflavin, folate, pantothenic
acid, and iodine, and a good source of
dietary fiber, vitamin D, niacin, B6, B12,
potassium, calcium, iron, magnesium,
zinc, and copper.
MyPlate Food Group Amounts
An excellent source of protein, fiber,
vitamin C, thiamin, riboflavin, folate,
B6, B12, pantothenic acid, calcium,
phosphorus, potassium, and iodine,
and a good source of vitamin D, niacin,
magnesium, zinc, and copper.
MyPlate Food Group Amounts
$10.94 for four, $2.73 per serving.
Fruits 0
Protein 2.5 oz
Fruits ¾ cup
Protein 2.5 oz
Meal cost
Vegetables 2 cups
Dairy ¼ cup
Vegetables 2 cups
Dairy ¼ cup
$11.96 for four, $2.99 per serving.
*Retail prices, Boulder, Colorado, August 2011.
Grains 0
Grains ½ oz
Healthy Resources MyPlate Core Messages
www.FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
www.Beneforte.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals – and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
www.FoodChamps.org
www.ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
©2011 Produce for Better Health Foundation