Directions:
- 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
| Amount Per 1 Serving | |||
| Calories | 255.74 Kcal (1071 kJ) | ||
| Calories from fat | 153.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.09g | 26% | |
|---|---|---|---|
| Cholesterol | 210.92mg | 70% | |
| Sodium | 363.1mg | 15% | |
| Potassium | 235.16mg | 5% | |
| Total Carbs | 3.85g | 1% | |
| Sugars | 1.18g | 5% | |
| Dietary Fiber | 0.75g | 3% | |
| Protein | 21.8g | 44% | |
| Vitamin C | 10.1mg | 17% | |
| Iron | 1.3mg | 7% | |
| Calcium | 255.8mg | 26% | |
| Amount Per 100 g | |||
| Calories | 148.44 Kcal (621 kJ) | ||
| Calories from fat | 89.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.92g | 26% | |
|---|---|---|---|
| Cholesterol | 122.43mg | 70% | |
| Sodium | 210.76mg | 15% | |
| Potassium | 136.5mg | 5% | |
| Total Carbs | 2.23g | 1% | |
| Sugars | 0.68g | 5% | |
| Dietary Fiber | 0.44g | 3% | |
| Protein | 12.65g | 44% | |
| Vitamin C | 5.9mg | 17% | |
| Iron | 0.7mg | 7% | |
| Calcium | 148.5mg | 26% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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