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Healthy Recipe Doctor

with Elaine Magee, MPH, RD

Elaine Magee's blog has now been retired. We appreciate all the wisdom and support she has brought to the WebMD community throughout the years.

Thursday, February 4, 2010

Breakfast for Dinner: Omelet Night!

Are you out of ideas for dinner? Time to have breakfast for dinner. This is one of my favorite weeknight dinner strategies when I don’t want to drive to the store and I just want to make do with what I have on hand.

Got eggs and cheese? Got frozen hash browns in the freezer? Got some veggies you need to use in the crisper? Sounds like Omelet Night at the Magee house!

Tonight I started the hash browns going in a nonstick frying pan with about 1 teaspoon canola oil per serving of hash browns. Next I sautéed some onions and sliced mushrooms with some canola cooking spray until they began to brown. Then I threw in some fresh spinach (I always have some on hand for salads) and a splash of water and sautéed that with the mushrooms and onions to cook down the spinach slightly. Put aside the veggies while you beat some high omega-3 eggs with egg substitute (I use 1 egg and 1/4 cup egg substitute per omelet).

You are ready to start making your omelets using 1/2 cup of your egg mixture per omelet. Once you flip over each omelet, top with an ounce of reduced fat shredded cheese and some of your veggie filling (at least 1/2 cup cooked veggies).

I estimate that this dinner (4 ounces fat free shredded hash brown browned with 1 teaspoon canola oil, an omelet, a few slices of fresh tomato) added up to:

Calories: 365 calories
Protein: 26 grams
Carbohydrate: 35 grams
Fat: 14 grams fat (34% calories from fat)
Saturated fat: 5 grams
Monounsaturated fat: 6 grams
Polyunsaturated fat: 2 grams
Cholesterol: 240 mg
Fiber: 5 grams
Sodium: 447 mg
Omega-3 fatty acids = 1 gram

Serve each omelet dinner with 2 strips of turkey bacon and the total is:

Calories: 435
Protein: 30 grams
Carbohydrate: 35 grams
Fat: 19 grams (39% calories from fat)
Saturated fat: 7 grams
Monounsaturated fat: 8 grams
Polyunsaturated fat: 4 grams
Cholesterol: 270 mg
Fiber: 5 grams
Sodium: 807 mg
Omega-3 fatty acids = 1 gram

Tell me about some of your breakfast for dinner adventures!

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Posted by: Elaine Magee, RD at 7:56 pm

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