Estimated Nutrition (whole recipe, rough)
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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
- =
- 1 cup broccoli
- 1/2 cup red bell pepper
- 1/2 cup carrot
- 1/3 cup scallion
- 1 garlic clove
- 2 1/2 tsp fleischmann's margarine
- 3/4 cup 1% lowfat cottage cheese
- 1 1/2 cup egg beaters 99% real egg pro
- 1 tbsp dry bread crumbs
- 1 tbsp parmesan cheese
- 1/3 cup tomato
- 1/2 tsp italian seasoning
- fresh parsley
- =
Directions
In 8-inch nonstick skillet, over medium-high heat, cook broccoli, pepper, carrot, scallion and garlic in 1 teaspoon margarine until tender. Remove from skillet; stir in ½ cup cottage cheese. Keep warm. Combine bread crumbs and Parmesan cheese; set aside. In same skillet, over medium heat, melt ½ teaspoon margarine. Add ½ cup egg product; cook, lifting edges to allow uncooked portions to flow underneath. When almost set, slide unfolded omelet onto ovenproof serving platter; top with half of each of the vegetable mixture and bread crumb mixture; set aside. Prepare 2 more omelets with remaining egg product and margarine; layer as above with remaining vegetable mixture and bread crumb mixture, ending with an omelet. Bake at 425 °F. For 5 to 7 minutes or until heated through. Garnish with chopped parsley. Cut into wedges to serve.