Broccoli and Cheese Omelet
This omelet comes together in less than three minutes (including prep and cooking!). While the following recipe calls for broccoli, you can add any cooked vegetables you like to this omelet. Try onion, red pepper, mushrooms, or tomatoes (or a mix!). Steaming is the best option for cooking the veggies, but if you’re short on time, using flash-frozen and microwaving is fine as well.
Nonstick cooking spray
2 eggs (or 1/2 cup liquid egg substitute), whisked
1/2 cup cooked broccoli
1/4 cup shredded part-skim cheddar cheese
Spray a 12-ounce coffee mug or bowl with nonstick cooking spray.
Pour half of the whisked egg into the prepared mug or bowl, and then add the broccoli and cheese. Pour the remaining egg on top.
Microwave for 90 seconds, or until firm, and remove.
Meal plan servings: 3 ounces protein, 1 vegetable, 2 fats.
Per serving: Calories 239 (From Fat 145); Fat 16g (Saturated 7g); Cholesterol 385mg; Sodium 137mg; Carbohydrate 4g (Dietary Fiber 1g); Protein 21g.