Sunday, February 26, 2012

Broccoli Filled Omelet

Broccoli Filled Omelet

Yesterday I cooked frozen broccoli florets in the microwave, using a minimal amount of water.  Then I added some broth to a portion of it and pureed it to make a simple broccoli soup and enjoyed it for supper.  I saved the remaining portion to use in my egg-white omelet this morning, because it was thick enough to use as a filling. I simply added about 1/4 teaspoon of  Mrs. Dash Tomato-Basil-Garlic Seasoning Blend to liven it up a bit.  Simple, quick and nutritious.  

1 cup frozen broccoli florets
3 Tablespoons water
1/4 teaspoon Mrs. Dash Tomato-Basil-Garlic Seasoning Blend  

4 Egg whites
1 Tablespoon grated Parmesan cheese

To prepare the broccoli filling, cook the broccoli in the water until tender, either in the microwave or in a pan on the stove. Cool a bit, then puree to desired consistency. Add Mrs. Dash seasoning.  To prepare the omelet, whisk the egg whites with a small amount of water (about 1 Tablespoon) to fluff it up. (Season the egg whites as desired.)  Coat a pan with non-stick spray and place on medium heat.  Pour in the egg white mixture. Put a lid on the pan and cook until the eggs are nearly cooked. Sprinkle the Parmesan cheese onto the eggs.  Spread the broccoli mixture on one half of the eggs.  Cover again and cook until done. Fold the omelet in half. Slide it onto a cutting surface and cut into two portions.  Garnish each with a sprig of rosemary or thyme.

Servings per recipe: 2 
Serving Size:  Half of the omelet                         
Calories: 62
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 177  mg
Total Carbs: 2  g
Dietary Fiber: 1 g
Protein: 13 g

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