Recipe of the Month - August 2009
Omelet with Summer Vegetables
- 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 (or preferred cheese)
- 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.
Yield: 1 serving
Per serving: Calories 281; Fat 10.3g (sat 4.3g); Protein 24.8g; Carb 25.3g;
Fiber 4.2g; Cholesterol 229mg; Iron 2.1mg; Sodium 947mg*; Calcium 162mg
*To reduce the sodium content by about 600mg, omit added salt.
WAC Fun Food Fact of the Month
Eggs are high in protein and many other important nutrients. They are good for breakfast, lunch and dinner. What better way to make a quick, inexpensive meal during the summer months? This recipe uses only one whole egg, along with three egg whites, so the cholesterol (found in yolk) is reduced.