Five factor diet

5 Factor Recipes
Easy, Healthy Recipes from The 5-Factor Diet
  • Omelet
  • Frittata
  • Egg Sandwich
  • Quesadillas
  • Soup
  • Risotto
  • Pizza
  • Curried Chicken
  • Salmon
  • Sea Scallops
  • Smoothies

Omelet

Broccoli-Cheddar Omelet

Makes: 2 servings

5 Core Ingredients

  • 1 1/4 cups egg whites
  • 3 cups broccoli florets, coarsely chopped (NOTE: You can use any green vegetable in your refrigerator in place of the broccoli)
  • 1/4 cup shredded nonfat cheddar cheese
  • 4 slices whole-grain bread, toasted
  • 1 teaspoon Mrs. Dash seasoning mix

Plus

  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Whisk together the egg whites, Mrs. Dash, salt, and pepper.
  2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the broccoli florets and cook and stir until they are bright green.
  3. Add the egg whites and cook while gently pushing them to the center with a rubber spatula. When the egg mixture begins to set on the bottom, turn it over.
  4. Sprinkle with cheese and cover the pan. Cook for 30 seconds or until the cheese begins to melt.
  5. To serve: Slide the omelet onto a plate and fold in half. Cut in half and serve with toast.

Nutrition facts per serving: 298 calories, 31g protein, 47g carbohydrate, 3g fat (0.1g saturated), 10g fiber.