Fitness & Nutrition

Baked Omelette is Gluten-Free, Diabetes-Friendly and Heart-Healthy

By on 08/28/2017


Try this healthy omelette for breakfast, lunch or dinner. A delicious way to add vegetables to your meal, this baked omelette is packed with zucchini, mushrooms, tomatoes and baby greens. This quick recipe is gluten-free, too.

Ingredients

  • 1/2 cup diced zucchini
  • 1/2 cup sliced mushrooms
  • 1/2 cup diced tomatoes
  • 1/2 cup chopped baby greens (such as spinach, Swiss chard or kale)
  • 1 egg lightly beaten
  • 1/2 cup egg whites (approximately 2 egg whites) lightly beaten
  • 2 Tbsp low-fat (1%) milk
  • 2 Tbsp chopped fresh herbs (such as basil, thyme, sage, parsley)

Preparation

Preheat oven to 400°.

Heat a 4- to 6-inch ovenproof omelette pan (stainless steel or cast iron) on high heat until hot. Remove from heat and spray with nonstick cooking spray. Reduce heat to medium, add vegetables and sauté until caramelized, about 3 to 5 minutes.

In a small bowl, lightly whisk the egg, egg whites and milk. Add egg mixture to the pan and reduce heat to medium-low. Cook eggs for 2 minutes without touching.

Sprinkle herbs over top of egg mixture and bake in oven for 5 to 8 minutes, or until eggs set and are puffed and a toothpick inserted in the center comes out clean. Remove from pan and serve hot.

1 omelette
Serves 1

Calories: 186
Fat: 6g
Saturated Fat: 2g
Cholesterol: 166mg
Sodium: 398mg
Carbohydrates: 10g
Fiber: 2g
Protein: 24g


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Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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