Vegetable Omelet Recipe

Dietician Bites By Denice Hynd RD, MPH

Recipe and Image by Brianda Younggren & Denice Hynd, MPH

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As the year comes to an end, we are often in a cleaning mood that shouts, "Out with the old, in with the new!", and in this economy the "old" has to be reinvented into something "new" so we don't end up wasting it. Here, we've upcycled random less than perfect vegetables into a vegetable omelet than be enjoyed anytime of the day. Zucchini, onions, and jars of almost empty salsa Verde are finished up. Random and miscellaneous freezer sides such as hash browns also make an appearance. Cleaning out the fridge and freezer feels therapeutic all while making new space for new foods in the new year.

 

Why we love this recipe: egg dishes are affordable, highly packed with protein, and lend themselves nicely to sauces making them easier to chew and swallow than other foods. Also, egg dishes like omelets require minimal skill and prep. Eggs contain all essential amino acids thus providing us with the essential nutrient to sustain muscle recovery and maintenance. If our PD friends find themselves with a low appetite, offering an egg rich meal is essentially offering a plate of multivitamins. 

 

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Recipe: serves 2

1 cup liquid egg whites or 4 eggs beaten

½ cup cooked vegetables of choice

¼ cup shredded cheese of choice: parmesan, cheddar, jack

¼ cup sauce of choice: salsa, Pico de Gallo, gravy, pesto 

 

Sauté cooked vegetables in skillet until warmed, pour eggs into same skillet, cook on low until eggs are no longer runny. Add cheese of choice, fold egg over, serve with sauce. Pairing can include hash browns, toast, oatmeal, grits, or baked sweet potatoes for added fiber and beta-carotene.