Creamy Goat Cheese Omelet with Chives and Corn
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Preparation time: 8 minutes |
2 servings |
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Cooking time: 5 minutes |
140 calories per serving, 36% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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Replacing egg yolks with egg whites and replacing fat and cholesterol with protein help you become 0.1 day younger. |
Corn, egg whites, soy milk (antioxidants, healthy protein, calcium) |
ingredients
Cooking oil spray
½ cup fresh or thawed frozen corn kernels
3 large egg whites
1 large egg
2 tablespoons nonfat soy milk or skim milk
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
4 tablespoons (1 ounce) crumbled goat cheese or herbed goat cheese
1 tablespoon plus 1 teaspoon chopped fresh chives
preparation
Heat a large nonstick skillet over medium heat until hot. Coat lightly with cooking oil spray and add corn; cook 2 to 3 minutes or until corn begins to brown, stirring occasionally.
In a medium bowl, beat together egg whites, egg, soy milk, salt, and pepper.
Add to skillet and cook for 2 minutes or until eggs begin to set on bottom. Gently lift edges of omelet with a spatula to allow uncooked portion of eggs to flow to edges and set. Continue cooking for 2 minutes or until center is almost set.
Reserve 1 tablespoon cheese and 1 teaspoon chives for garnish. Scatter remaining 3 tablespoons cheese and 1 tablespoon chives over the egg mixture. Using a large spatula, fold one half of omelet over the filling; cook 1 minute or until cheese is melted. Cut in half; transfer to serving dishes and garnish with remaining cheese and chives.
substitutions: Feta cheese or herbed feta cheese may replace goat cheese. Chopped dill or basil may replace chives.
tips: Using a 10-inch, nonstick, sloped-sided skillet makes it easy to fold the cooked omelet in half. For a family of four, double the ingredients and use two skillets.
nutritional analysis
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Total fat (g) 5.6 |
Sodium (mg) 462 |
Vitamin A (RE) 98 |
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Fat calories (kc) 50.3 |
Calcium (mg) 107 |
Beta-carotene (RE) 138 |
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Cholesterol (mg) 119.2 |
Magnesium (mg) 21 |
Vitamin C (mg) 3 |
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Saturated fat (g) 2.9 |
Zinc (mg) 0.9 |
Vitamin E (mg) 0.29 |
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Polyunsaturated fat (g) 0.4 |
Selenium (mcg) 19 |
Thiamin B1 (mg) 0.08 |
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Monounsaturated fat (g) 1.6 |
Potassium (mg) 198 |
Riboflavin B2 (mg) 0.5 |
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Fiber (g) 0.9 |
Flavonoids (mg) 0 |
Niacin B3 (mg) 0.8 |
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Carbohydrates (g) 10.6 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.15 |
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Sugar (g) 1.4 |
Fish (oz) 0 |
Folic acid (mcg) 27 |
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Protein (g) 12.2 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.65 |