Posted by: Duke Raleigh Hospital | April 12, 2013

Broccoli Feta Omelette; healthy brunch recipe!

Photo from Midtown Farmers' Market

Photo from Midtown Farmers’ Market

We love this healthy recipe from the American Diabetes Association; it’s low in calories and fat, but high in protein! Plus, it only takes 10-minutes. This broccoli feta omelet makes the perfect addition to a lazy mid-morning brunch, or a post morning work-out.

Also, since this weekend kicks-off the 2013 Midtown Raleigh Farmers’ Market season it is perfect timing to pick up fresh local broccoli. You can join us on Saturdays from 8 a.m. to noon on the Commons at North Hills to get your delicious local produce. This year we are welcoming 35 new and returning vendors featuring locally produced breads, desserts, vegetables, produce, nuts, dairy, meats, crafts, and more!

Broccoli Feta Omelette recipe

Prep time: 10 minutes
Serves 4; serving size: 1/4 of omelette

Ingredients
1 Tbsp olive oil
2 cups chopped broccoli florets
1/4 cup chopped onion
1 1/2 cups liquid egg substitute
1 tsp dried dill weed
Salt to taste (optional)
1/8 tsp pepper
1/2 cup reduced-fat finely crumbled feta cheese
4 whole wheat luncheon rolls (optional)

Preparation

  1. In a large nonstick skillet with sloping sides, combine the oil, broccoli, and onion. Cook over medium heat, stirring frequently, until the onion is tender, about 5 or 6 minutes.
  2. Meanwhile, place the egg substitute in a medium bowl. With a fork, beat in the dill, salt, if desired, and pepper.
  3. When the onion is tender, add the egg substitute to the pan, if necessary tipping the pan so that the egg mixture covers the entire bottom. Cook over medium heat for 2 minutes.
  4. Sprinkle the cheese evenly over the top of the egg mixture. Cover, reduce heat, and cook an additional 4 to 6 minutes or until the omelette is set.
  5. With a plastic spatula, cut the omelette into four servings, and transfer the servings to plates. Serve with luncheon rolls, if desired.

Nutrition Information
Calories: 180 g
Calories from Fat: 72 g
Total Fat: 8 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Cholesterol: 6 mg
Sodium: 383 mg
Total Carbohydrate: 9 g
Dietary Fiber: 4 g
Sugars: 1 g
Protein: 18 g

Exchange/Choices
2 Starch
1 Fat
1 Medium-Fat Meat

Visit American Diabetes Association for more healthful tips and recipes.


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