This recipe is a delicious brunch favorite that packs protein, B-vitamins and cancer-protective phytochemicals. Eggs are an inexpensive protein source, and only contain about 70-80 calories per serving. This omelet features potatoes, fresh spring herbs and red onions. Onions, garlic and chives are allium vegetables that contain quercetin and allixin, compounds that may play a role in cancer prevention.
Ingredients
- 1 lb. potatoes, peeled and diced or shredded
- 2 Tbsp. extra virgin olive oil
- 1/2 cup diced red onion
- 2 cloves garlic, minced
- 2 Tbsp. finely chopped fresh parsley
- 2 Tbsp. finely chopped fresh basil and chives
- 4 large whole eggs, lightly beaten
- 2 egg whites, lightly beaten
- Salt to taste
- Sprigs of fresh herbs to garnish (optional)
Directions
Place potatoes in large pan. Cover with water. Bring to a boil and cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.
Heat oil in deep 10-inch non-stick skillet over medium heat. Add onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes.
Add parsley, basil and chives to beaten eggs and egg whites. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook uncovered for about 10 minutes or until bottom of omelet is golden.
If desired, brown top under toaster oven. Garnish with fresh herb sprigs. Serve immediately.
Makes 4 servings (1 omelet per serving). Per serving: 240 calories, 12 g total fat (2.5 g saturated fat, 0 g trans fat), 185 cholesterol, 23 g carbohydrate, 11 g protein, 2 g dietary fiber, 105 mg sodium, 2 g sugar, 0 g added sugar.
Recipe from the American Institute for Cancer Research.
