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Ингредиенты
- 1/2 c. minced onion
- 1/2 Tbsp. unsalted butter softened
- 1/3 c. diced red bell pepper
- 1/3 c. shredded carrots
- 1/3 c. minced broccoli flowerets
- 1/8 tsp dry marjoram
- 1/8 tsp salt
- 2 x Large eggs
- 1 x egg white
- 1 Tbsp. skim lowfat milk
- 1 Tbsp. chopped fresh parsley
- 1/4 c. alfalfa sprouts parsley sprigs for garnish
Инструкции
- In a medium-size bowl, combine onion and 1 tsp. of the butter.
- Microwave on HIGH 2 min. Stir in bell pepper and carrots and microwave on HIGH 2 min. Add in broccoli and microwave on HIGH 1to 2 min till vegetables are crisp-tender. Stir in marjoram and salt. (You can also cook in a skillet over medium heat in the order given on top of the stove till vegetables are crisp-tender.) Cover and keep hot. Beat Large eggs and extra egg white with skim lowfat milk and parsley. Heat a nonstick 8-inch skillet over medium heat till a drop of water dances when sprinkled in the pan. Swirl the remaining '/2 tsp. butter around bottom of pan. When melted, pour in egg mix. As Large eggs cook, pull edges of the omelet toward the center of the pan with a table knife, allowing uncooked egg to reach pan. Repeat till Large eggs are set. Large eggs can be slightly soft on top, as they will continue to cook. Spoon vegetables over half the omelet. Gently fold omelet over vegetables and remove to a serving plate. Top with sprouts and garnish with parsley.
- Makes 2 servings.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 294g | |
| Calories 262 | |
| Calories from Fat 142 | 54% |
| Total Fat 15.96g | 20% |
| Saturated Fat 6.78g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 432mg | 144% |
| Sodium 475mg | 20% |
| Potassium 550mg | 16% |
| Total Carbs 15.85g | 4% |
| Dietary Fiber 3.8g | 13% |
| Sugars 8.45g | 6% |
| Protein 15.16g | 24% |
