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Garden Omelet

Garden Omelet
 
Garden Omelet
Photo courtesy John Borge
This healthy recipe comes from NDSU Extension Service.

Ingredients

8 eggs

½ tsp. salt

1 tsp. canola oil

¼ small red onion, diced

¼ c. finely diced red pepper

¼ c. finely sliced asparagus

1 c. packed baby spinach, chopped

¼ c. red lentils (dry)

4 tsp. finely grated Parmesan

Directions

Prepare lentils according to package directions or until they reach desired doneness.  Whisk eggs and salt together.  Heat a small nonstick skillet over medium-high heat.  Sauté onion, pepper, asparagus.  Add spinach, cooking until wilted.  Set aside.  Reduce heat to medium-low, add one-fourth of egg mixture to a heated nonstick skillet.  Cook until edges are set (two to three minutes).  Sprinkle one-fourth of vegetable mixture onto the egg, along with one-fourth of the Parmesan cheese.  Use a spatula to fold the omelet onto itself.  Slide onto a serving plate.  Repeat with the remaining egg and vegetable mixtures.  If desired, flip omelet to seal edges and to develop a golden brown color.  Sprinkle with additional cheese. Serve warm.

 

Makes 4 servings (one-fourth of recipe each).

Each serving has 210 calories, 11 grams (g) of fat, 17 g of protein, 9 g of carbohydrate, 2 g of fiber, 470 milligrams (mg) of sodium, and  71 micrograms (mcg) of folate and 2.9 mg of iron.

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