Broccoli And Cheese Mini Egg Omelets 167 Calories Recipes

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BROCCOLI & CHEESE OMELET



Broccoli & Cheese Omelet image

This bright-green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach not only helps them cook faster, but also makes them easier--and safer--for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up fast. Read more about the story behind this omelet: Cooking with Juliet.

Provided by Adam Dolge

Categories     Healthy Omelet Recipes

Time 10m

Number Of Ingredients 9

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
⅛ teaspoon salt
1 tablespoon reduced-fat sour cream
1 tablespoon finely chopped chives

Steps:

  • 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.
  • 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.

Nutrition Facts : Calories 243.7 calories, Carbohydrate 3.1 g, Cholesterol 205.6 mg, Fat 20.6 g, Fiber 0.6 g, Protein 11.5 g, SaturatedFat 6.9 g, Sodium 477.8 mg, Sugar 1.4 g

BROCCOLI AND CHEESE EGG MUFFINS



Broccoli and Cheese Egg Muffins image

I love making a batch of these easy breakfast Broccoli and Cheese Egg Muffins for meal prep. Perfect to make ahead for easy breakfast on the go.

Provided by Gina

Categories     Breakfast     Brunch

Time 30m

Number Of Ingredients 8

4 cups broccoli florets
4 whole large eggs
1 cup egg whites
1/4 cup reduced fat shredded cheddar (Sargento)
1/4 cup good grated cheese like pecorino romano
1 tsp olive oil
salt and fresh pepper
cooking spray

Steps:

  • Preheat oven to 350°.
  • Steam broccoli with a little water for about 6-7 minutes.
  • When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
  • Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
  • In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper.
  • Pour into the greased tins over broccoli until a little more than 3/4 full.
  • Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately.
  • Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Nutrition Facts : ServingSize 2 omelets, Calories 167 kcal, Carbohydrate 5 g, Protein 18 g, Fat 8.5 g, Cholesterol 170 mg, Sodium 317 mg, Fiber 2.5 g

BROCCOLI AND CHEESE OMELET



Broccoli and Cheese Omelet image

Make and share this Broccoli and Cheese Omelet recipe from Food.com.

Provided by kelly in TO

Categories     Breakfast

Time 12m

Yield 1 serving(s)

Number Of Ingredients 8

2 tablespoons cooked broccoli, chopped
2 tablespoons shredded swiss cheese or 2 tablespoons cheddar cheese
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce (such as tabasco)
1 pinch salt
1 pinch fresh ground black pepper
1 teaspoon olive oil

Steps:

  • Bring 1 inch of water to a boil in a large saucepan. Dropped in chopped broccoli and cook just until soft and bright green. Drain, place broccoli in a small bowl and stir in the cheese.
  • Blend egg, egg whites, hot sauce, salt and pepper briskly with a fork in a medium bowl.
  • Heat oil in a 7-10 inch nonstick skillet over medium high heat until hot.
  • Tilt the skillet to swirl oil over the surface. Pour in the egg mixture and wait 2-3 minutes, then sprinkle broccoli cheese mixture over the omelet. Continue to cook until almost set and the bottom is golden. This should take about 1 minute.
  • Use a spatula to fold the omelet.

Nutrition Facts : Calories 205.9, Fat 13.4, SaturatedFat 4.6, Cholesterol 223.9, Sodium 376.4, Carbohydrate 3, Fiber 0.7, Sugar 1.3, Protein 17.6

BROCCOLI AND CHEESE MINI EGG OMELETS



Broccoli and Cheese Mini Egg Omelets image

Make and share this Broccoli and Cheese Mini Egg Omelets recipe from Food.com.

Provided by Jo SB

Categories     Breakfast

Time 30m

Yield 2 omelets, 4 serving(s)

Number Of Ingredients 8

4 cups broccoli florets
4 whole large eggs
1 cup egg white
1/4 cup reduced fat shredded cheddar cheese (Sargento)
1/4 cup good grated cheese (pecorino romano)
1 teaspoon olive oil
1 pinch salt and fresh pepper
cooking spray

Steps:

  • Preheat oven to 350°. Steam broccoli with a little water for about 6-7 minutes.
  • When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
  • Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
  • In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over broccoli until a little more than 3/4 full. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately. Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Nutrition Facts : Calories 184.8, Fat 10.3, SaturatedFat 4.3, Cholesterol 197.9, Sodium 303.1, Carbohydrate 5.2, Sugar 0.7, Protein 18.2

MEDITERRANEAN BROCCOLI & CHEESE OMELET



Mediterranean Broccoli & Cheese Omelet image

My Italian mother-in-law taught me to make this omelet years ago-she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. -Mary Licata, Pembroke Pines, Florida

Provided by Taste of Home

Categories     Breakfast     Brunch

Time 30m

Yield 4 servings.

Number Of Ingredients 9

2-1/2 cups fresh broccoli florets
6 large eggs
1/4 cup 2% milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/3 cup grated Romano cheese
1/3 cup sliced pitted Greek olives
1 tablespoon olive oil
Shaved Romano cheese and minced fresh parsley

Steps:

  • Preheat broiler. In a large saucepan, place steamer basket over 1 in. of water. Place broccoli in basket. Bring water to a boil. Reduce heat to a simmer; steam, covered, 4-6 minutes or until crisp-tender., In a large bowl, whisk eggs, milk, salt and pepper. Stir in cooked broccoli, grated cheese and olives. In a 10-in. ovenproof skillet, heat oil over medium heat; pour in egg mixture. Cook, uncovered, 4-6 minutes or until eggs are nearly set., Broil 3-4 in. from heat 2-4 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges. Sprinkle with shaved cheese and parsley.

Nutrition Facts : Calories 229 calories, Fat 17g fat (5g saturated fat), Cholesterol 290mg cholesterol, Sodium 775mg sodium, Carbohydrate 5g carbohydrate (1g sugars, Fiber 1g fiber), Protein 15g protein.

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