This light and easy twist on an omelet is a great way to sneak in healthy veggies like Brussels sprouts and carrots at breakfast. Omega-3 enriched eggs and flaxseed provide a healthy dose of heart-healthy fats.
PREP TIME: 15 minutes
TOTAL TIME: 35 minutes
2 c thinly sliced brussels sprouts (about 8 ounces)
¾ c thinly sliced scallions (10-12 thin)
¾ c shredded carrots
¼ tsp salt
4 omega-3-enriched eggs
2 omega-3-enriched egg whites
1 Tbsp grated fresh ginger
2 Tbsp water
6 tsp ground flaxseed
1. COAT a large nonstick skillet with cooking spray. Add the brussels sprouts, scallions, carrots, and salt. Toss to mix. Cover and cook over medium heat, tossing occasionally, for 7 to 10 minutes or until the vegetables are wilted and lightly browned. Reduce the heat slightly if the vegetables are browning too fast.
2. MEANWHILE, beat the eggs, egg whites, ginger, and water with a fork in a mixing bowl.
3. HEAT a 9″ nonstick omelet pan over medium-high heat. Turn the heat off and coat the surface with cooking spray. Turn the heat back on, to medium. Ladle one-quarter of the egg mixture (5 tablespoonfuls) into the pan. Cook for 20 to 30 seconds or until the edges start to set. Using a silicone spatula, carefully lift the edges, tipping the pan to allow runny mixture to get underneath. When the eggs are almost set and just shimmering on top, about 1 minute, sprinkle on 1½ teaspoons flaxseed and ½ cup of the reserved vegetable mixture. Cook for about 30 seconds or until the eggs are completely set. Slide the pancake onto a dinner plate or roll the pancake like a jelly roll before sliding onto the plate.
4. REPEAT for the remaining 3 pancakes.
NUTRITION (per serving) 135 cal, 12 g pro, 10 g carb, 4 g fiber, 6.8 g fat, 1.6 g sat fat, 288 mg sodium