Fresh Garden Omelet 

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Serves: 6 person(s)

Preparation Time: 10 mins
Cooking Time: 20 mins

Garden vegetables and cottage cheese add a delicious twist to the traditional country omelet.
Per serving: 138 calories, 6.9 g fat and 2.1 g saturated fat
Saves: 95 calories, 10.6 g fat and 6.3 g saturated fat!

Ingredients:

Omelets in diners can be high-calorie and high-fat. Fresh Garden Omelet trims the calories and fat by reducing the amount of milk and eggs (generally 2 to 3 large eggs per traditional omelet), and by trading whole milk for low-fat cottage cheese. Reducing the amount of salt and adding fresh vegetables, this madeover omelet makes for a lighter breakfast.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
1 1/2 cup sliced broccoli 1 cup thinly sliced carrots 5 eggs 1 cup low-fat cottage cheese 1/4 tsp salt 1/8 tsp pepper 1 cup sliced mushrooms 2 Tbsp butter 1 small tomato, sliced 1/4 cup grated Wisconsin parmesan cheese (1 oz)

Traditional Recipe
10 large eggs 1/2 cup whole milk 3/4 tsp salt 1/2 tsp black pepper 2 Tbsp butter 1/2 cup shredded cheddar cheese 1/2 cup chopped onion

Directions:

Steam broccoli and carrots until crisp-tender. In a medium bowl, blend eggs, cottage cheese, salt and pepper. Stir in vegetables.

Melt butter in a 10-inch oven-proof skillet. Pour egg mixture into pan. Cook over medium heat, lifting edges to allow uncooked portions to flow to bottom.

When top is almost set and bottom is browned, place under broiler. Broil 5 inches away from heat source for 2 to 3 minutes. Top with tomato slices and Parmesan cheese; broil an additional 2 minutes. Serve.

Author:

Wisconsin Milk Marketing Board
WisDairy