Early-Riser Oven Omelet

Name: Early-Riser Oven Omelet
Yield: 4 servings
Ingredients: 10 egg whites; 5 eggs; 1 c. fat-free milk; 1/4 tsp. seasoned salt; 1/4 tsp. pepper; 1 1/2 c. cubed fully cooked lean ham; 1 c. chopped fresh broccoli; 1 c. (4 oz.) reduced fat shredded Cheddar cheese; 1 medium tomato, seeded and chopped

Vegetarian Dairy

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Ingredients

10 egg whites ⓘ
5 eggs ⓘ
1 c. fat-free milk ⓘ
1/4 tsp. seasoned salt ⓘ
1/4 tsp. pepper ⓘ
1 1/2 c. cubed fully cooked lean ham ⓘ
1 c. chopped fresh broccoli ⓘ
1 c. (4 oz.) reduced fat shredded Cheddar cheese ⓘ
1 medium tomato, seeded and chopped ⓘ

Instructions

In a bowl, beat the egg whites, eggs, milk, seasoned salt and pepper. Pour into a 10-inch ovenproof skillet coated with nonstick cooking spray. Sprinkle with the ham, broccoli, cheese, tomatoes and onion. Bake, uncovered, at 350° for 30 to 35 minutes or until eggs are almost set. Broil 4 to 6-inches from heat for 1 to 2 minutes or until the eggs are set and top lightly browned. Yield: 6 servings.

Nutrition & Diet Analysis (per serving)

492 kcal 25% DV

Protein Fat Carbs

Macronutrients

Protein 31.6g 63% DV

Total Fat 16.5g 21% DV

Carbs 54.1g 20% DV

Fiber 2.4g 8% DV

Sugar 16g 32% DV

Electrolytes

Sodium 10441.2mg 100% DV

Potassium 722.8mg 15% DV

Cholesterol 90.8mg 30% DV

Vitamins & Minerals

Vitamin A 178.5mcg 20% DV

Vitamin C 54.3mg 60% DV

Vitamin D 0.6mcg 3% DV

Calcium 384.3mg 30% DV

Iron 2.9mg 16% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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