Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Broccoli Omelet : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

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.
 
Recipe Cost for 4 People: $10.94 ($2.73/serving)*
 
Preparation Time: 30 minutes
  • 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″ 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.

Complete this Healthy Plate: Serve with ¼ slice Melorange melon and ½ slice whole wheat toast.
 
Serves: 4
 
Fruits & Veggies per Serving
2 Cups
 
 
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
 
Each serving provides: 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.

*Retail prices, Boulder, Colorado, August 2011

Monsanto.com

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