PREP TIME: 10 MINUTES TOTAL TIME: 25 MINUTES MAKES 4 SERVINGS MUFA: PESTO PREP TIME: 10 MINUTES TOTAL TIME: 25 MINUTES MAKES 4 SERVINGS MUFA: PESTO
Broccoli is high in folate, an essential B vitamin for those with celiac disease or non-celiac gluten sensitivity.
2 cups broccoli florets
1 tablespoon olive oil
2 cloves garlic, minced
¼ teaspoon red-pepper flakes
½ teaspoon salt, divided
3 eggs
3 egg whites
½ cup 1% milk
½ cup shredded part-skim mozzarella cheese
4 tablespoons Pesto or store-bought gluten-free pesto
1. Place a steamer basket in a large saucepan with 2″ of water. Bring to a boil over high heat, add the broccoli, and steam for 4 minutes, or until tender-crisp. Drain under cold running water and drain again. Pat broccoli dry with paper towels.
2. In a large nonstick skillet over medium-high heat, warm the oil. Add the broccoli, garlic, red-pepper flakes, and ¼ teaspoon of the salt. Cook for 3 minutes, or until fragrant.
3. Meanwhile, in a large bowl, whisk together the eggs, egg whites, milk, and the remaining ¼ teaspoon salt until well blended.
4. Pour the egg mixture into the skillet and cook, gently lifting the edges to let the uncooked portion flow underneath, for 7 minutes, or until the eggs are partially set.
5. Sprinkle the cheese evenly over half of the omelet. Fold over the other half of the omelet to cover the cheese. Cut into 4 wedges. Top each serving with 1 tablespoon of the pesto.
Nutrition per serving: 241 calories, 16 g protein, 6 g carbohydrates, 18 g total fat, 5.5 g saturated fat, 2 g fiber, 601 mg sodium
 |
Serve with 1 cup roasted baby red potatoes (151). TOTAL MEAL: 392 calories |