Herbed Spanish Omelet
Recipe courtesy of The American Institute of Cancer Research
This recipe is a delicious brunch favorite that packs protein, B-vitamins and cancer-protective phytochemicals. Eggs are an inexpensive protein source, and only contain about 70-80 calories per serving. This omelet features potatoes, fresh spring herbs and red onions. Onions, garlic and chives are allium vegetables that contain quercetin and allixin, compounds that may play a role in cancer prevention.
- 1 lb. potatoes, peeled and diced or shredded
- 2 Tbsp. extra-virgin olive oil
- 1/2 cup diced red onion
- 2 cloves garlic, minced
- 4 large whole eggs, lightly beaten
- 2 egg whites, lightly beaten
- 2 Tbsp. finely chopped fresh parsley
- 2 Tbsp. finely chopped fresh basil and chives
- Salt, to taste
- Sprigs of fresh herbs to garnish (optional)
Makes 4 servings (1 omelet per serving). Per serving: 240 calories, 12 g total fat (2.5 g saturated fat, 0 g trans fat), 185 mg cholesterol, 23 g carbohydrates, 11 g protein, 2 g dietary fiber, 105 mg sodium, 2 g sugar, 0 g added sugar.
- In large pan, add potatoes. Cover with water. Bring to a boil and cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.
- In deep 10-inch non-stick skillet, heat oil over medium heat. Add onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes.
- Combine whole eggs and egg whites. Stir in parsley, basil and chives. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook uncovered for about 10 minutes or until bottom of omelet is golden.
- If desired, brown top under toaster oven. Garnish with fresh herb sprigs. Serve immediately.