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.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.


Credit: Beatriz Dacosta

Recipe Summary test

20 mins
22 mins
42 mins
2 servings (serving size: 1 omelet)


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

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

  • 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.

Nutrition Facts

264 calories; fat 10g; saturated fat 4g; mono fat 4g; poly fat 1g; protein 20g; carbohydrates 21g; fiber 2g; cholesterol 218mg; iron 3mg; sodium 512mg; calcium 71mg.