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Beatriz Dacosta Photo by: Beatriz Dacosta

Artichoke, Goat Cheese, and Potato Omelet

Total Antioxidant Capacity: 2,247. Russet potatoes and artichoke hearts both made the top 20 list. Oregano ranked as one of the highest in the spice rack.

Health MARCH 2005

  • Yield: 2 servings (serving size: 1 omelet)
  • Cook time:22 Minutes
  • Prep time:20 Minutes

Ingredients

  • 1 small unpeeled Russet potato
  • 1 teaspoon olive oil, divided
  • 1/4 cup chopped onion
  • 2 tablespoons finely chopped red bell pepper
  • 4 drained canned artichoke hearts, coarsely chopped
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 4 large egg whites
  • 2 large eggs
  • 1/4 cup (1 ounce) crumbled goat cheese

Preparation

1. Pierce potato with a fork, and arrange on paper towel in microwave oven. Microwave on HIGH 3 minutes or until done, turning potato after 1 1/2 minutes. Let stand 5 minutes. Peel and coarsely chop potato.

2. Heat 1/2 teaspoon olive oil in a small nonstick skillet over medium-high heat. Add onion, bell pepper, and potato; sauté 3 minutes or until tender. Add artichoke; cook 2 minutes. Add oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Remove from heat, and set aside.

3. Combine egg whites, whole eggs, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; stir with a whisk.

4. Heat a small nonstick skillet over medium-high heat. Add 1/4 teaspoon olive oil and half of egg mixture, and cook until edges begin to set (about 2 minutes). Lift edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until set. Spoon half of potato mixture onto half of omelet; sprinkle with half of crumbled goat cheese. Loosen omelet with spatula; fold in half. Cook 2 minutes. Repeat procedure with 1/4 teaspoon olive oil, egg mixture, and potato mixture.

Nutritional Information

Amount per serving
  • Calories: 264
  • Fat: 10g
  • Saturated fat: 4g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1g
  • Protein: 20g
  • Carbohydrate: 21g
  • Fiber: 2g
  • Cholesterol: 218mg
  • Iron: 3mg
  • Sodium: 512mg
  • Calcium: 71mg
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Artichoke, Goat Cheese, and Potato Omelet recipe

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