1 cup frozen mixed vegetables
¼ teaspoon garlic powder
4 eggs
2 Tablespoons water
1 Tablespoon Parmesan cheese or ¼ cup low fat cheddar cheese, grated
Cooking oil spray
Vegetable Omelet
Servings: 2
Ingredients:
Directions:
- Spray skillet with cooking oil spray.
- Cook vegetables 2-3 minutes on medium heat.
- Put vegetables in a small bowl. Set aside.
- Beat eggs and water until well blended.
- Spray skillet with vegetable oil spray.
- Pour egg mixture into heated skillet. Cook over medium heat until eggs begin to set.
- Lift cooked mixture with your spatula, allowing uncooked mixture to flow underneath.
- When omelet is set but still moist, place vegetables and cheese on half the surface.
- Fold omelet in half so vegetables and cheese are covered. Continue cooking 2-3 minutes.
- Divide omelet into 2 portions.
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Vegetable Omelet
Servings: 2
Ingredients:
1 cup frozen mixed vegetables
¼ teaspoon garlic powder
4 eggs
2 Tablespoons water
1 Tablespoon Parmesan cheese or ¼ cup low fat cheddar cheese, grated
Cooking oil spray
Directions:
- Spray skillet with cooking oil spray.
- Cook vegetables 2-3 minutes on medium heat.
- Put vegetables in a small bowl. Set aside.
- Beat eggs and water until well blended.
- Spray skillet with vegetable oil spray.
- Pour egg mixture into heated skillet. Cook over medium heat until eggs begin to set.
- Lift cooked mixture with your spatula, allowing uncooked mixture to flow underneath.
- When omelet is set but still moist, place vegetables and cheese on half the surface.
- Fold omelet in half so vegetables and cheese are covered. Continue cooking 2-3 minutes.
- Divide omelet into 2 portions.
Nutrition Facts
2 serving per container
Serving size 1/2 omelet
| Amount Per Serving | ||
|---|---|---|
| Calories | 110 | |
| % Daily Value* | ||
| Total Fat 3.5g | 4% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Cholesterol 95mg | 32% | |
| Sodium 180mg | 8% | |
| Total Carbohydrate 11g | 4% | |
| Dietary Fiber 0g | 0% | |
| Total Sugars 4g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 8g | ||
| Vitamin D 1mcg | 6% | |
| Calcium 88mg | 6% | |
| Iron 0mg | 0% | |
| Potassium 44mg | 0% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.