Name: Broccoli & Parmesan Cheese Omelet
Cook time: 15 min
Total time: 15 min
Ingredients: 2 large eggs; 2 large egg whites; 1 teaspoon extra-virgin olive oil; 0.5 cup chopped broccoli; 1 shallot, finely chopped; 0.25 cup finely grated Parmigiano-Reggiano cheese; 1 slice sprouted-grain bread, toasted

Cook Time:

15 mins

Total Time:

15 mins

Servings:

1

Yield:

1 serving

Nutrition Profile:

Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy High Calcium High-Protein Low Added Sugars Low-Calorie Vegetarian

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Ingredients

2 large eggs
2 large egg whites
1 teaspoon extra-virgin olive oil
½ cup chopped broccoli
1 shallot, finely chopped
¼ cup finely grated Parmigiano-Reggiano cheese
1 slice sprouted-grain bread, toasted

Directions

Whisk eggs and egg whites together in a small bowl; place near the stove.
Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot; cook, stirring frequently, until tender, about 5 minutes. Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set, 3 to 4 minutes. Serve with toast.

Nutrition Facts (per serving)

407	Calories
20g	Fat
22g	Carbs
33g	Protein

Nutrition Facts
Servings Per Recipe 1
Calories 407
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 4g	15%
Total Sugars 3g
Added Sugars 1g	2%
Protein 33g	66%
Total Fat 20g	26%
Saturated Fat 7g	37%
Cholesterol 386mg	129%
Vitamin A 2016IU	40%
Vitamin C 35mg	39%
Folate 83mcg	21%
Sodium 683mg	30%
Calcium 336mg	26%
Iron 3mg	18%
Magnesium 43mg	10%
Potassium 447mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.