Broccoli & Cheese Omelet
This generous broccoli and cheese omelet is a healthy breakfast recipe that is low in fat, cholesterol, and carbs, all without sacrificing flavor.
Yield
2 servingsPrep
10 minCook
15 minReady
25 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 10 | ounces |
broccoli, frozen
chopped, thawed and drained |
|
| ½ | cup |
onions
chopped |
|
| 2 | teaspoons |
garlic
minced |
|
| 1 | tablespoon |
chicken broth
fat-free |
|
| ½ | cup |
cottage cheese
non-fat |
*
|
| 1 | teaspoon |
oregano
dried |
|
| ¼ | teaspoon |
black pepper
|
|
| 1 | cup |
liquid egg substitute
or alternative |
|
| 1 | slice |
bread, whole-grain
toasted, cut in 5 strips |
|
| 1 | cup |
mozzarella cheese
non-fat, grated |
*
|
| 1 | teaspoon |
butter buds
liquid |
* |
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 289 | ml/g |
broccoli, frozen
chopped, thawed and drained |
|
| 118 | ml |
onions
chopped |
|
| 1E+1 | ml |
garlic
minced |
|
| 15 | ml |
chicken broth
fat-free |
|
| 118 | ml |
cottage cheese
non-fat |
*
|
| 5 | ml |
oregano
dried |
|
| 1.3 | ml |
black pepper
|
|
| 237 | ml |
liquid egg substitute
or alternative |
|
| 1 | slice |
bread, whole-grain
toasted, cut in 5 strips |
|
| 237 | ml |
mozzarella cheese
non-fat, grated |
*
|
| 5 | ml |
butter buds
liquid |
* |
Directions
Heat the chicken broth in a non-stick skillet over medium heat. Add the broccoli, onion, and garlic and cook for about 4 minutes.
Stir in the cottage cheese, oregano, and black pepper. Remove from skillet and keep warm. Wipe out the skillet.
In the same skillet over medium heat, cook ½ cup of the egg substitute in 1/2 teaspoon liquid Butter Buds or extra-virgin olive oil, non-stick spray, etc.
When the eggs are just about set, sprinkle ¼ of mozzarella cheese over the cooked egg.
Remove/slide out from skillet, using care to keep the egg round in one piece and keep warm.
Repeat with the remaining half of egg substitute and mozzarella cheese.
To assemble: place one round of the cooked egg mixture on a plate or platter; spoon filling on top; place other cooked egg mixture on top of filling. Sprinkle the rest of the grated mozzarella cheese on top.
Bake at 425℉ (220℃) for 5 minutes or until the top is set and golden brown.
Garnish with toast strips. Cut into wedges and serve immediately.
Substitutions, hints, tips
This breakfast recipe creates a generous omelet for one or two servings.
Swiss cheese is lower in fat and salt, and we actually prefer the flavor of Swiss cheese over the mozzarella for this recipe. The choice of cheese to use in this recipe is yours.
In place of butter buds, try coconut oil, extra-virgin olive oil, non-fat cooking spray, or butter. Of course, your choice will affect the total fat content of this "low-fat recipe".
This recipe cuts down on excess fat by cooking with low-fat chicken broth instead of using oil or other fat. Cholesterol is lowered further by avoiding the use of butter and using liquid egg substitute.
