Description

This Broccoli & Cheese Omelet is a nutritious and flavorful breakfast option, combining tender sautéed broccoli and spinach with a fluffy egg base, melted Monterey Jack cheese, and a dollop of creamy sour cream. Perfectly quick to prepare, it delivers a balanced mix of protein, vitamins, and calcium, making it an ideal start to your day or a satisfying light meal.

Ingredients

Units Scale

Vegetables

2 teaspoons extra-virgin olive oil
1/4 cup finely chopped broccoli
1/4 cup finely chopped spinach
1 tablespoon finely chopped chives

Egg Mixture

1 large egg
1 tablespoon reduced-fat milk
1/8 teaspoon salt

Cheese & Extras

2 tablespoons shredded Monterey Jack cheese
1 tablespoon reduced-fat sour cream

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Instructions

Heat the oil and sauté vegetables: Heat 2 teaspoons of extra-virgin olive oil in a small nonstick skillet over medium heat. Add the finely chopped broccoli and spinach. Cook, stirring occasionally, until the vegetables turn bright green and become tender, approximately 2 to 4 minutes.
Prepare the egg mixture: While the vegetables are cooking, whisk 1 large egg and 1 tablespoon of reduced-fat milk in a small bowl until well combined.
Cook the omelet base: Pour the egg mixture into the skillet with the cooked vegetables. Stir briefly to blend the ingredients evenly. Tilt the pan gently to allow the egg to spread out and form a thin, even layer over the vegetables.
Set the omelet: Continue cooking on medium heat, reducing the heat if the egg begins to brown. Cook until the egg surface is just slightly wet but mostly set, about 1 to 2 minutes.
Add cheese and season: Sprinkle 2 tablespoons of shredded Monterey Jack cheese evenly over the omelet and season with ⅛ teaspoon of salt.
Fold and serve: Use a spatula to carefully roll or fold the omelet in the pan. Transfer it to a plate and top with 1 tablespoon of reduced-fat sour cream and the finely chopped chives for garnish.

Notes

You can prepare the broccoli omelet up to three days in advance. Store it cooled in an airtight container in the refrigerator.
If making ahead, slightly undercook the omelet so that reheating in the microwave finishes cooking it perfectly.
To flip an omelet, use a small, flexible, heat-resistant rubber spatula and ensure the egg is not sticking before flipping.
Brown and white eggs differ only in shell color; nutritional value is essentially the same.
Consume eggs within 2-3 weeks past expiration if stored properly at 40°F or lower and if they appear clean and uncracked.

Nutrition

Serving Size: 1 omelet
Calories: 244
Sugar: 1g
Sodium: 478mg
Fat: 21g
Saturated Fat: 7g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 3g
Fiber: 1g
Protein: 12g
Cholesterol: 206mg