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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 171.3
  • Total Fat: 5.4 g
  • Cholesterol: 185.0 mg
  • Sodium: 142.9 mg
  • Total Carbs: 18.4 g
  • Dietary Fiber: 3.0 g
  • Protein: 14.4 g

View full nutritional breakdown of spicy broccoli potato omelet scramble calories by ingredient
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spicy broccoli potato omelet scramble

Submitted by: AMWHALIA

Introduction

This omelet tastes great and is a balanced, nutritious, low cal meal to get you going in the morning. It provides complex carbs, a serving of veggies, b12, potassium, vit A, Vit C and proteins (and so much more) all in one omelet without the bread! It yields a lot of food that you can eat guilt free as it will be under 200 cal!!!!!!!!!!

The chili pepper adds a nice little kick but will not be too spicy the way it is prepared. As many of us dieters that are looking to rev metabolism know, hot pepper in your diet has many benefits. Speed your metabolism with chili pepper and also prevent ulcers.
This omelet tastes great and is a balanced, nutritious, low cal meal to get you going in the morning. It provides complex carbs, a serving of veggies, b12, potassium, vit A, Vit C and proteins (and so much more) all in one omelet without the bread! It yields a lot of food that you can eat guilt free as it will be under 200 cal!!!!!!!!!!

The chili pepper adds a nice little kick but will not be too spicy the way it is prepared. As many of us dieters that are looking to rev metabolism know, hot pepper in your diet has many benefits. Speed your metabolism with chili pepper and also prevent ulcers.

Number of Servings: 1

Ingredients

    1 small red potato

    salt (to taste)

    1/2 cup broccoli (frozen or fresh)

    1 large egg

    3 egg whites

    1/2 tsp - 2 tsp chili pepper (spice)



Directions

Take the red potato and give it a few pricks with a fork. Cook it in the microwave. Cooking times will vary from 2 1/2 min to 4 min. I sometimes cook this with two small potatoes. which takes 3-5 min in microwave.

Spray frying pan with cooking spray. Cook broccoli over medium temp. Do not burn it! Keep an eye on it until it's a little soft. Cook time will depend on whether the broccoli is fresh or frozen. I usually use frozen.

Meanwhile, mix egg and egg whites in a bowl. Add chili pepper to the egg mix. If you do not like very spicy use only 1/2 teaspoon. I love spicy food and use at least 2 tsp. It doesn't end up very spicy since it will be mixed in with the eggs.

By now your potato should be done in the microwave.
Dice the potato (I keep the skin on but the skin will easily peel off too. Remember: there are more nutrients in the skin.) Lightly salt the potato (1/2 tsp - 2 tsp depending on your tastes and diet needs)

Remove the broccoli once it is warm all the way through and set it aside on the plate. I like to make sure the broccoli is chopped in small bits. Since I often use frozen broccoli, I chop the broccoli further once it is warmed.

Spray the frying pan once again and cook the diced up potato until it is slightly browned on some sides. Stir often so they do not cook unevenly or burn.

Now that the potatoes are browned, simply throw broccoli in with the potatoes and pour your egg mixture all over the broccoli and potatoes. Cook over med-high heat. push the sides of the egg in as it cooks. Tip the frying pan while lifting cooked egg portions so that uncooked egg can get under the egg. It is ok to just toss the egg and veggie mixture til cooked as well. Flip the egg once it is mostly cooked on the bottom.

This is a very filling low cal meal. For me this is a great for someone who wants to eat low calorie but hates being hungry. This makes enough food where I don't feel deprived and I barely notice I am getting my nutrients in. This was a perfect diet solution for me. I got to have a little bit of egg while keeping it low cal with mostly egg whites. This is my go to breakfast on most days.


Serving Size: makes 1 serving

Number of Servings: 1

Recipe submitted by SparkPeople user AMERICAWALIA.






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