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Curbside Pickup
Healthnotes Index:

Spanish Omelet

Related recipes: Breakfast, Low-Sugar, Vegetarian, Diabetes-Friendly
Spanish Omelet: Main Image
From: National Diabetes Education Program

Quick Facts

Servings: 5
Prep Time: 30 min.
Cook Time: 60 min.
Total: 1 hr. 30 min.

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This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

Ingredients

  • 5 small potatoes, peeled and sliced
  • Vegetable cooking spray
  • 1/2 medium onion, minced
  • 1 small zucchini, sliced
  • 1 1/2 cups green/red peppers, sliced thin
  • 5 medium mushrooms, sliced
  • 3 whole eggs, beaten
  • 5 egg whites, beaten
  • Pepper and garlic salt with herbs, to taste
  • 3 oz shredded part-skim mozzarella cheese
  • 1 Tbs low-fat parmesan cheese

Directions

  • Preheat oven to 375 °F.
  • Cook potatoes in boiling water until tender.
  • In a nonstick pan, add vegetable spray and warm at medium heat.
  • Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  • In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
  • In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
  • Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Nutrition Facts

Calories 226
  Calories from Fat 56 (25%)
(10%)Total Fat 6g
(14%)Saturated Fat 3g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(46%)Cholesterol 138mg
(12%)Sodium 276mg
(28%)Potassium 981mg
Total Carbohydrate 28g
(11%)Dietary Fiber 3g
Sugars 3g
Sugar Alcohols 0g
(31%)Protein 15g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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