Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Butter | 1 tbsp (14g) | 102 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| White Bread | 1 slice (30g) white | 79 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 10 oz frozen chopped broccoli
- 1/2 cup onion
- 1 garlic clove
- 1 tbsp fleischmann's margarine
- 1/2 cup 1% lowfat cottage cheese
- 1 tsp dried oregano
- 1/4 tsp black pepper
- 8 oz egg beaters 99% real egg pro
- 1 slice low-sodium white bread
- =
Directions
In 8-inch nonstick skillet, over medium-high heat, cook broccoli, onion and garlic in 1 teaspoon margarine until tender. Stir in cottage cheese, oregano and pepper. Remove from skillet; keep warm. In same skillet, over medium heat, cook ½ carton (4 ounces) EGG BEATERS in 1 teaspoon margarine, lifting edges to allow uncooked portion to flow underneath. When almost set, slide omelette onto ovenproof platter. Arrange toast pieces around edge of omelette; spoon broccoli filling on center. Set aside. In same skillet, repeat with remaining EGG BEATERS and margarine to make another omelette. Slide omelette over filling. Bake at 425 °F. For 5 minutes or until top is set and golden brown. Cut into wedges and serve immediately.