Vegetarian: Vegetarian Dishes: Fresh Garden Omelet

In this Recipe Makeover, garden vegetables and cottage cheese add a delicious, lighter twist to the traditional country omelet.
Per serving: 138 calories, 6.9g fat and 2.1g sat fat.
Saves: 95 calories, 10.6g fat and 6.3g sat fat!

Author: Wisconsin Milk Marketing Board
Date: February 13, 2013

Serves: 6 person(s)
Yield: 6 x small omelets

Preparation Time: 10 mins
Cooking Time: 20 mins


    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 made-over omelet makes for a lighter breakfast.
  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


    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.

Nutritional Information
(Per Serving)

Calories:138 cals233 cals
Kilojoules:576 kJ976 kJ
Fat6.9 g17.5 g
Carbohydrates7.5 g3.6 g
Protein11.8 g14.9 g
Cholesterol162.0 mg380.0 mg
Sodium404 mg531 mg
Saturated Fat2.1 g8.4 g
Fiber1.5 g0.3 g
Calcium78.0 mg175.0 mg
Total Sugars2.3 g2.6 g

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