Broccoli and cheese are a match made in heaven, and this omelet is proof. It’s a quick, satisfying dish perfect for breakfast or brunch.
With its rich, cheesy flavor and tender broccoli, this omelet is sure to become a favorite. Whether you’re looking to start your day with something hearty or need a simple meal that’s full of taste, this recipe has got you covered.
Grab your skillet and let’s get cooking!
Steps
- Warm the olive oil in a small nonstick skillet over medium heat. Add the finely chopped broccoli and spinach, stirring occasionally until they become bright green and tender, which should take about 2 to 4 minutes.
- While the vegetables cook, beat the egg and milk together in a small bowl. Pour this mixture into the skillet, stirring briefly to mix with the vegetables. Cook until the egg forms a thin layer, tilting the pan to let the egg flow under the edges, for around 1 to 2 minutes.
- Reduce the heat if the egg begins to brown, and sprinkle the cheese and salt over the mixture. Use a spatula to carefully roll the mixture into an omelet shape. Serve the finished omelet topped with sour cream and chopped chives.
Ingredients
- 2 teaspoons extra-virgin olive oil
- ¼ cup finely chopped broccoli
- ¼ cup finely chopped spinach
- 1 large egg
- 1 tablespoon reduced-fat milk
- 2 tablespoons shredded Monterey Jack cheese
- ? teaspoon salt
- 1 tablespoon reduced-fat sour cream
- 1 tablespoon finely chopped chives
Nutritional Values
Calories: 244 | Total Fat: 21g | Saturated Fat: 7g | Cholesterol: 206mg | Sodium: 478mg | Total Carbohydrate: 3g | Dietary Fiber: 1g | Sugars: 1g | Protein: 12g | Vitamin A: 1830IU | Vitamin C: 21mg | Calcium: 186mg | Iron: 1mg | Potassium: 230mg | Magnesium: 25mg | Folate: 59mcg
FAQ
- How can I ensure my omelet doesn’t stick to the pan?
- To prevent sticking, use a nonstick skillet and make sure the pan is hot before adding the egg. A small amount of oil can help, and using a flexible, heat-resistant spatula can assist in gently lifting the edges.
- Can I use a different type of cheese in this omelet?
- Yes, you can substitute Monterey Jack with other cheeses like Havarti, Cheddar, or Colby, which also melt easily and pair well with the vegetables.
- Is it possible to prepare this omelet ahead of time?
- You can make the omelet up to three days in advance. Store it in an airtight container in the refrigerator, and consider slightly undercooking it initially so that when reheated, it reaches the perfect consistency.
- What nutritional benefits do the vegetables in this omelet provide?
- Broccoli and spinach are rich in antioxidants and essential vitamins like C, K, and A. They also offer fiber, which supports digestive health, and lutein and zeaxanthin, which are beneficial for skin and eye health.
- How should I store eggs to ensure they remain fresh?
- Store eggs in the fridge at 40°F or below, ideally on an interior shelf rather than the door. Ensure eggs are clean, uncracked, and free of mold for continued freshness even a couple of weeks past their expiration date.
Tips
- For quicker and more even cooking, finely chop the broccoli and spinach into approximately quarter-inch pieces using a sharp knife.
- Feel free to substitute Monterey Jack cheese with other easy-melting cheeses such as Havarti, cheddar, or Colby according to your preference.
- To make meal prep easier, you can prepare the broccoli omelet up to three days in advance. Store it in an airtight container in the fridge, and consider slightly undercooking it so that it’s perfectly reheated in the microwave.
- Pair the omelet with crispy skillet breakfast potatoes and fresh fruit for a balanced and satisfying meal.
Equipment
- Nonstick skillet
- Vegetable chopper or food processor with an s-shaped blade (optional)
- Flexible heat-resistant rubber spatula
