Tomato Kale Omelet - 18.8g Carbs, 3.2g Fiber, 6.6g Sugar
From: Kale Recipes: Delicious Recipes Using This Superfood To Keep The Whole Family Healthy! (The Simple Recipe Series) Ready Recipe Books. (Kindle).
Prep Time: 15 min
Servings: 1
2 tsp olive oil
1 cup chopped kale leaves
1 Roma tomato, diced
1 clove garlic, minced
2 large eggs
1 Tbsp skim milk
1/2 tsp salt
1/4 tsp black pepper
1. Heat 1 teaspoon olive oil in a skillet over medium heat.
2. Add the garlic and cook for 1 minute.
3. Stir in the kale and tomato and cook until the kale is just wilted, about 2 minutes. Remove the kale and tomato mixture to a bowl and set aside.
4. Add the remaining oil to the skillet and reheat it.
5. Whisk together the remaining ingredients in a bowl and pour into the skillet.
6. Cook the eggs for 1 minute then stir once.
7. Cook for another 2 minutes until the egg begins to set.
8. Spoon the kale and tomato mixture over half the omelet and cook for 1 minute.
9. Fold the empty half of the omelet over the filling and cook until the egg is set.
Nutrition From: www.caloriecount.about.com
Omitting salt!
Servings: 1
Nutrition per Serving: 307 Calories, 178 Calories from Fat, 19.8g Total Fat, 4.4g Saturated Fat, 0g Trans Fat, 372mg Cholesterol, 193mg Sodium, 915mg Potassium, 18.8g Total Carbs, 3.2g Dietary Fiber, 6.6g Sugars, 17.3g Protein
Vitamin A 217% - Vitamin C 236% - Calcium 17% - Iron 40%
Nutrition Grade: A
Good points:
High in iron
High in manganese
High in phosphorus
High in riboflavin
High in selenium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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