Broccoli and Cheddar Omelette
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 1
Ingredients:
– 2 large eggs
– 1/4 cup fresh broccoli florets, chopped
– 1/4 cup shredded cheddar cheese (low-fat recommended)
– 1 tablespoon olive oil or cooking spray
– Salt and pepper to taste
– 1 tablespoon fresh chives, chopped (optional for garnish) 
Instructions:
1. Begin by washing and chopping the broccoli into small florets. You want them finely diced so they cook evenly in the omelette.
2. In a mixing bowl, crack the eggs and whisk them until the yolks and whites are fully combined. Season with salt and pepper to taste.
3. Heat the olive oil or cooking spray in a non-stick skillet over medium heat. Add the chopped broccoli to the skillet and sauté for about 2-3 minutes until it becomes tender.
4. Pour the whisked eggs over the sautéed broccoli. Allow the eggs to cook undisturbed for about 1-2 minutes, or until the edges begin to set.
5. Sprinkle the shredded cheddar cheese over one half of the omelette. Carefully fold the other half over the cheese. Cook for another 1-2 minutes or until the cheese is melted and the omelette is cooked through.
6. Slide the omelette onto a plate and garnish with fresh chives if desired. Serve immediately.
Nutritional Information (approximate) Per Serving:
Calories: 295
Protein: 22g
Total Fat: 20g
Saturated Fat: 6g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 10g
Cholesterol: 372mg
Sodium: 369mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Net Carbohydrates: 4g
Sugars: 1g
Micronutrients:
– Vitamin A: 900 IU (18% DV)
– Vitamin C: 57 mg (95% DV)
– Calcium: 248 mg (25% DV)
– Iron: 1.5 mg (8% DV)
– Potassium: 500 mg (15% DV)
– Folate: 73 mcg (18% DV)
This Broccoli and Cheddar Omelette is a nutritious and satisfying breakfast option for those managing diabetes, providing a good balance of protein and healthy fats while keeping carbs and sugars to a minimum.
