Mixed Vegetable Omelet Recipe With Healthy Vegetables

By | September 3, 2009
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Mixed Vegetable Omelet Recipe With Healthy Vegetables

Mixed Vegetable Omelet Ingredients:

1 cup frozen or refrigerated egg substitute, thawed
1 cup frozen mixed vegetables, thawed
1 ounce Gouda cheese
Cooking spray

Method:

  • Beat thawed egg product until soft peak stage (the peaks should fall or remain soft when a hand beater or electric beater is lifted from the egg mixture).
  • Fold in the thawed mixed vegetables and grated Gouda cheese in the beaten egg mixture carefully.
    Meanwhile, coat a nonstick skillet with a nonstick cooking spray. Preheat the skillet over medium heat. Pour the egg and vegetable mixture carefully to the hot skillet all at once.
  • Cook the omelet for about two minutes or until the egg mixture begins to set, without stirring. Run a wooden spatula around the firm edges of the omelet and carefully turn it upside down in such a way that the uncooked portion flows underneath.
  • Continue cooking for more one or two minutes or until the egg mixture is completely set but is still glossy and moist.

To serve: Lift and fold any edge of the omelet and transfer it on a serving platter. This recipe makes 2 servings.

Health Tip:

  1. Serve the mixed vegetable omelet along with any whole cereal bread, lightly buttered.
    This recipe provides 236 calories, 12 gm total fat, 2 gm fiber, 7 gm carbohydrates and 23 gm proteins per serving.
  2. This recipe provides 32 mg cholesterol per serving. If you want to make this omelet recipe completely cholesterol free then use 4 to 6 egg whites instead of 1 cup egg product or whole eggs. Whole eggs contain egg yolk which is a concentrated source of cholesterol and fat. Instead use the same ingredients and egg white and proceed in the same manner to make your omelet.
  3. To make your omelet softer and fluffier, beat the egg whites with a hand or electric beater till it reaches hard peak stage (the peaks should stand stiff when the beater is lifted from the beaten egg white mixture). Fold the vegetables and cheese and precede same as in the recipe.
  4. This recipe can be considered a high protein, low carbohydrate recipe according to its nutrition profile.
  5. Mixed vegetable omelet is a high sodium recipe as it provides 470 mg sodium per serving. Make sure not to add salt to your omelet and preferably use a low fat and low sodium cheese to reduce the total fat and sodium values of this recipe.

If you’re on a diet, trying to cut down on flab or gain some muscle, then eggs are a great source of nutrition. Eggs are known as the complete food and have the perfect combination of carbs, proteins, fats and other essential nutrients. A great tasting, and beautifully simple, way to prepare is a healthy vegetable omelet. Veggies are an important part of any good diet plan; they are very low in calories and high on nutrition. Also, the best part is that you don’t need to be a great cook to make a tasty vegetable omelet. That’s probably why omelets are the staple diet of students and bachelors around the world.

Depending on how you make it, there can be as less as 120 calories in a vegetable omelette. A single large egg contains 72 calories. If you are trying to put on muscle, then you can just use the egg whites to make the omelet. One egg white only has around 17 calories. Similarly, vegetables too are low cal foods. You can add many different vegetables into a healthy vegetable omelet. Different veggies have different benefits, so it is a good idea to mix up the recipe if you are making omelets regularly. According to the USDA, a quarter cup of chopped red tomatoes has only 8 calories. Similarly, a quarter cup of onion has 12 calories. A serving of green bell peppers has just 5 calories. Three ounces of mushrooms have 19 calories. Half a cup of spinach has only 3 calories. These are just the perfect ingredients for a vegetable omelet recipe.

Fresh vegetable omelet recipe

Here’s a simple veggie omelet recipe that you can try. First, what you need:
• 1 large egg and 2 egg whites.
• Fresh button mushrooms, sliced  – ¼ cup
• Fresh green peppers  – ¼ cup
• Chopped onions – 2 tablespoons
• Chopped tomatoes – 2 tablespoons
• Mozzarella cheese – 1 oz.
• Salt and pepper to taste.
• Few drops of oil/butter.

First, beat the eggs. You can add a few drops of skim milk while beating, for a creamier omelet. Next, using a non-stick frying pan, heat the oil or butter to a medium low temperature. If you like, you can use a cooking spray to further reduce calories. Add the eggs into the pan, and swirl about. Cover with a lid and cook on low heat for about 2 minutes. Then, add the veggies onto half of the omelet, and cover the pan again. Add cheese on top of the veggies. When the cheese melts, flip the omelet. You can fold it to keep the veggies in the center. When the omelet is done, remove from pan and serve. If you don’t eat eggs, you can use an egg substitute, available in health stores, to make an omelet without egg.