June 14, 2024

Ingredients

  • 2 teaspoons extra-virgin olive oil

  • ¼ cup finely chopped broccoli

  • ¼ cup finely chopped spinach

  • 1 large egg

  • 1 tablespoon reduced-fat milk

  • 2 tablespoons shredded Monterey Jack cheese

  • teaspoon salt

  • 1 tablespoon reduced-fat sour cream

  • 1 tablespoon finely chopped chives

Directions

  1. Heat oil in a small nonstick skillet over medium heat. Add broccoli and spinach and cook, stirring occasionally, until bright green and tender, 2 to 4 minutes.

  2. Meanwhile, whisk egg and milk in a small bowl. Add the mixture to the pan and stir briefly to combine with the vegetables. Cook, tilting the pan and letting egg run under the edges, until the egg forms a thin, even layer. Continue to cook, reducing the heat if starting to brown, until just slightly wet, 1 to 2 minutes. Sprinkle with cheese and salt. Use a spatula to roll into an omelet. Serve topped with sour cream and chives.

Originally appeared: EatingWell Magazine, January/February 2020

Nutrition Facts (per serving)

244 Calories
21g Fat
3g Carbs
12g Protein

Nutrition Facts
Servings Per Recipe
1
Serving Size
1 omelet
Calories
244
% Daily Value *
Total Carbohydrate
3g
1%
Dietary Fiber
1g
2%
Total Sugars
1g
Protein
12g
23%
Total Fat
21g
26%
Saturated Fat
7g
35%
Cholesterol
206mg
69%
Vitamin A
1830IU
37%
Vitamin C
21mg
23%
Folate
59mcg
15%
Sodium
478mg
21%
Calcium
186mg
14%
Iron
1mg
8%
Magnesium
25mg
6%
Potassium
230mg
5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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