Omelet With Sautéed Vegetables

Omelet With Sautéed Vegetables

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For: WomenMen
Omelet With Sautéed Vegetables
  • serves: 1
  • prep: 10 minutes
  • cook: 12 minutes

Nutrition Facts

Amounts Per Serving

Calories 501
Protein (g)
45 g
Carbohydrate (g)
60 g
Dietary Fiber
14 g
Total Sugars
21 g
Total Fat
13 g
Saturated Fat
5.5 g
Polyunsaturated Fat
2.2 g
Monounsaturated Fat
3.9 g
Cholesterol
206 mg
    Vitamin A
    272 mcg
    Vitamin B6
    0.8 mg
    Vitamin B12
    1.4 mcg
    Vitamin C
    22 mg
    Vitamin D
    1 mcg
    Vitamin E
    2 mg
    Vitamin K
    151 mcg
    Folate
    208 mcg
    Thiamin
    0.6 mg
    Riboflavin
    1.7 mg
    Niacin
    7 mg
    Calcium
    507 mg
    Potassium
    1426 mg
    Sodium
    1048 mg
    Copper
    728 mcg
    Iron
    6 mg
    Magnesium
    212 mg
    Phosphorus
    640 mg
    Selenium
    83 mcg
    Zinc
    5 mg
* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 5medium spears asparagus, raw
  • 1/2 cupsliced banana, raw
  • 1/4 cupblueberries, raw
  • 2 slicesregular bread, multigrain, reduced calorie or high fiber
  • 1/4 cupshredded cheddar cheese, reduced fat
  • 1 cupegg whites
  • 1medium egg, raw
  • 1/2 cupsliced mushrooms, raw
  • 1 dashblack pepper (1/16 tsp)
  • 1 dashsalt (1/16 tsp)
  • 3/4 cupspinach, raw
  • 1 mugcoffee, regular (8 fl oz)

Directions

Omelet Cooking Directions
  1. In 8-inch nonstick skillet, heat oil over medium-high heat. Add red pepper, asparagus, and mushrooms to non-stick skillet. Cook 2 minutes, stirring frequently, until asparagus is tender. Stir in spinach; continue cooking and stirring just until spinach wilts. Remove vegetables from pan to small bowl.
  2. In medium bowl, beat 1 whole egg, 1 cup of egg whites, salt and pepper with a whisk until well mixed. Reheat same skillet over medium-high heat. Quickly pour egg mixture into pan. Let stand over heat for approx. 1 minute to lightly brown the bottom of the egg mixture. Be careful not to overcook.
  3. Put the cooked vegetable mixture over one half of the egg mixture and sprinkle cheese on top. Using a spatula, fold other half of eggs over the vegetables. Cook for 2-4 minutes. Carefully slide the omelet off the pan and onto a plate.
  4. Enjoy with 2 slices of multigrain bread, a small bowl of banana and blueberries, and coffee.

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