Estimated Nutrition (whole recipe, rough)
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
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
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- 5 small potatoes, peeled and sliced
- 1 tablespoon olive oil or vegetable cooking spray
- 1/2 medium onion, minced
- 1 small zucchini, sliced
- 1 1/2 cup green/red peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 whole eggs, beaten
- 5 egg whites, beaten
- Pepper and garlic salt with herbs, to taste
- 3 ounces shredded part-skim mozzarella cheese
- 1 tablespoon parmesan cheese
Directions
1.Preheat oven to 375°F.
2.Cook potatoes in boiling water until tender.
3.In a nonstick pan, add oil or vegetable spray and warm at medium heat.
4.Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
5.In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
6.Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.