Broccoli & Parmesan Cheese Omelet

This high-protein breakfast recipe features broccoli and cheese folded into a light and fluffy omelet.

Clean eating is better for you and the planet. The food we eat takes resources to get to our plate. According to some estimates, agriculture may account for one third of all greenhouse gas emissions. The meat industry is one of the biggest offenders. It takes a lot of resources to raise and feed an animal and the methane released from digestion and manure (especially for cows, goats and sheep) makes that carbon footprint even bigger. Some modern fishing practices have destroyed natural marine habitats and overfished certain species of seafood. Produce production can also take a toll with the types of herbicides, pesticides and synthetic fertilizers impacting water and soil quality. Eating clean comes in because going veg heavy and light on the meat can help preserve earth's resources. A vegetarian diet requires 3 times less water and 2.5 times less energy to produce than a meat-heavy diet. Broccoli has a carbon footprint that's 13 times lower than that of the same amount of conventionally raised beef. Shifting from a meat-forward style of eating to a plant-based style could slash greenhouse gas emissions—as well as add about a decade to your life, per a study in Nature. Choosing organic or grass-fed meat and purchasing sustainably-caught or farmed seafood makes your proteins a more environmentally-sound choice. Fruits and vegetables can be purchased organic, as well as local and in-season to help cut down on their carbon footprint.

Ingredients

2 large eggs
2 large egg whites
1 teaspoon extra-virgin olive oil

Great Value Extra Virgin Olive Oil 25.5 oz

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½ cup chopped broccoli

1 shallot, finely chopped
¼ cup finely grated Parmigiano-Reggiano cheese
1 slice sprouted-grain bread, toasted

Preparation

Activ15 m
Ready In15 m

Whisk eggs and egg whites together in a small bowl; place near the stove.
Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot; cook, stirring frequently, until tender, about 5 minutes. Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set, 3 to 4 minutes. Serve with toast.

Nutrition information

Serving size: 1 omelet
Per serving: 407 calories; 20 g fat(7 g sat); 4 g fiber; 22 g carbohydrates; 33 g protein; 83 mcg folate; 386 mg cholesterol; 3 g sugars; 1 g added sugars; 2,016 IU vitamin A; 35 mg vitamin C; 336 mg calcium; 3 mg iron; 683 mg sodium; 447 mg potassium
Nutrition Bonus: Vitamin C (58% daily value), Vitamin A (40% dv), Calcium (34% dv), Folate (21% dv)
Carbohydrate Servings: 1½
Exchanges: 1 starch, 1 vegetable, 1 lean meat, 2½ medium-fat meat, 1 fat

Broccoli & Parmesan Cheese Omelet