Avocado & Kale Omelet

Avocado & Kale Omelet

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From: EatingWell Magazine, September/October 2017

Move over, avocado toast. Top a high-protein omelet with avocado and fiber-rich kale and you'll keep hunger at bay for longer.

Ingredients 1 serving

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  • 2 large eggs
  • 1 teaspoon low-fat milk
  • Pinch of salt
  • 2 teaspoons extra-virgin olive oil, divided
  • 1 cup chopped kale
  • 1 tablespoon lime juice
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon unsalted sunflower seeds
  • Pinch of crushed red pepper
  • Pinch of salt
  • ¼ avocado, sliced

Preparation

  • Prep

  • Ready In

  1. Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
  2. Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.

Nutrition information

  • Serving size: 1 omelet
  • Per serving: 339 calories; 28 g fat(6 g sat); 4 g fiber; 9 g carbohydrates; 15 g protein; 119 mcg folate; 372 mg cholesterol; 2 g sugars; 0 g added sugars; 2,343 IU vitamin A; 29 mg vitamin C; 97 mg calcium; 2 mg iron; 446 mg sodium; 506 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (47% dv), Folate (30% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable, 2 medium-fat protein, 3½ fat

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