Recipe: Spanish Omelet With Veggies and Cheese

Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.

Ingredients

• 5 small potatoes, 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
• 1/4 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1/4 teaspoon oregano
• 3 ounces shredded part-skim low-fat mozzarella cheese
• 1 tbsp grated Parmesan cheese

Directions

1. Preheat oven to 375 F.
2. Cook potatoes in boiling water until tender, about 12 minutes.
3. In a nonstick pan, add vegetable spray and warm at medium heat.
4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
6. 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 to 30 minutes.
7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Ingredient health benefits

• Potatoes: Don’t let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
• Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
• Zucchini: If you’re looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calcium, vitamin A and vitamin C — all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
• Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
• Mushrooms: Though these fungi may be small, they’re a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
• Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.

Nutrition information (per serving)

Makes 5 servings

Calories: 290
Total fat: 6 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 120mg
Sodium: 250 mg
Total carbohydrate: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 18 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.