Options

Format:
Include:
PRINT
Randy Mayor; Cindy Barr Photo by: Randy Mayor; Cindy Barr

Omelet with Summer Vegetables

This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.

Cooking Light JULY 2004

  • Yield: 1 serving (serving size: 1 omelet)

Ingredients

  • Cooking spray
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/2 cup chopped zucchini
  • 3 tablespoons chopped green onions
  • 1/4 teaspoon salt, divided
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 1 large egg
  • 2 tablespoons shredded smoked Gouda cheese

Preparation

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Nutritional Information

Amount per serving
  • Calories: 281
  • Calories from fat: 33%
  • Fat: 10.3g
  • Saturated fat: 4.3g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 1.4g
  • Protein: 24.8g
  • Carbohydrate: 25.3g
  • Fiber: 4.2g
  • Cholesterol: 229mg
  • Iron: 2.1mg
  • Sodium: 947mg
  • Calcium: 162mg
advertisement

Go to full version of

Omelet with Summer Vegetables recipe

advertisement