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You Are Here Health and Nutrition > Recipes


Health and Nutrition

Sunflower Garden Omelet

Sunflower Garden Omelet If you aren't used to tofu, this is the perfect introduction. It adds soy protein and phytochemicals that fight heart disease and cancer. Pair the smooth texture with the healthy crunch of sunflower kernel.

4 large eggs
2 egg whites or cup blended tofu (see note)
teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 teaspoon sunflower oil
2 tablespoons raw sunflower seed kernels
cup red onion, thinly sliced
cup (about 2 large) mushrooms, thinly sliced
cup baby spinach leaves
cup ( medium) tomato, sliced
3 tablespoons minced fresh basil or mint
2-3 tablespoons grated Parmesan cheese

Note: To blend tofu, crumble soft silken tofu into a small food processor bowl and blend until completely smooth. Can be kept tightly covered in the refrigerator for 5-7 days.
Mix eggs, tofu, if using, salt and pepper together in medium bowl.

Place 10-inch non-stick skillet over medium heat, add 1 teaspoon oil. When hot, add sunflower kernels; toast, stirring occasionally for about 5 minutes until lightly browned.

Lower temperature and pour egg mixture into skillet over the toasted kernels. Cook, gently lifting edges of omelet allowing eggs to flow underneath until eggs no longer flow. Layer onion, mushrooms, spinach and tomato on one half of the eggs. Sprinkle with 2 tablespoons of herbs and cheese. Continue to cook about 3-4 minutes, until eggs are set and vegetables are warm. From the side having no veggies, use a spatula to roll omelet over the vegetables. Carefully slide omelet onto a platter. Cut in half before serving, sprinkle with remaining chopped herbs and cheese.

2 servings
Per serving -- Calories: 292; Total Fat: 19g; Carbohydrate: 9 g; Sat. Fat: 5 g; Dietary Fiber: 2.5 g; Cholesterol: 430 mg; Protein: 22 g; Sodium: 597 mg; Calcium: 166 mg


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