Health

Artichoke, Goat Cheese, and Potato Omelet

artichoke-omelet Photo: Beatriz Dacosta

Ingredients

  • 1 small unpeeled Russet potato
  • 1 teaspoon olive oil, divided
  • 1/4 cup chopped onion
  • 2 tablespoons finely chopped red bell pepper
  • 4 drained canned artichoke hearts, coarsely chopped
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 4 large egg whites
  • 2 large eggs
  • 1/4 cup (1 ounce) crumbled goat cheese

Preparation


1. Pierce potato with a fork, and arrange on paper towel in microwave oven. Microwave on HIGH 3 minutes or until done, turning potato after 1 1/2 minutes. Let stand 5 minutes. Peel and coarsely chop potato.

2. Heat 1/2 teaspoon olive oil in a small nonstick skillet over medium-high heat. Add onion, bell pepper, and potato; sauté 3 minutes or until tender. Add artichoke; cook 2 minutes. Add oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Remove from heat, and set aside.

3. Combine egg whites, whole eggs, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; stir with a whisk.

4. Heat a small nonstick skillet over medium-high heat. Add 1/4 teaspoon olive oil and half of egg mixture, and cook until edges begin to set (about 2 minutes). Lift edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until set. Spoon half of potato mixture onto half of omelet; sprinkle with half of crumbled goat cheese. Loosen omelet with spatula; fold in half. Cook 2 minutes. Repeat procedure with 1/4 teaspoon olive oil, egg mixture, and potato mixture.


  • Prep Time:
  • Cook Time:

  • Total Antioxidant Capacity: 2,247. Russet potatoes and artichoke hearts both made the top 20 list. Oregano ranked as one of the highest in the spice rack.
  • Yield: 2 servings (serving size: 1 omelet)

Nutritional Information

Calories per serving: 264
Fat per serving: 10g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 20g
Carbohydrate per serving: 21g
Fiber per serving: 2g
Cholesterol per serving: 218mg
Iron per serving: 3mg
Sodium per serving: 512mg
Calcium per serving: 71mg

Good to Know

To limit your portion sizes, cut this recipe in half to make just one omelet, if it's for just one person. Using only egg whites will cut back significantly on saturated fat and cholesterol, which is especially important because goat cheese is high in both as well. Try adding other veggies to boost your fiber intake.

This Recipe Is