Potato and Green Onion Omelet

This protein-packed omelet uses egg whites and lean ham to keep it light, while potatoes provide clean carbohydrates for sustained energy.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 250g canned sliced potatoes, drained · 210 kcal in the whole recipe
• 1 tablespoon vegetable oil · 125 kcal in the whole recipe
• 1 large egg · 72 kcal in the whole recipe
• 3 egg whites · 51 kcal in the whole recipe
• 3 tablespoons low-fat milk · 22 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/2 cup diced ham · 89 kcal in the whole recipe
• 113g canned diced tomatoes, drained · 49 kcal in the whole recipe
• 1 tablespoon chopped green onion · 2 kcal in the whole recipe

Method

1. Drain the canned potatoes and cut them into thin strips.

   

2. Heat the vegetable oil in a large skillet over medium heat. Add the potatoes and cook for 5 to 10 minutes until lightly browned.

   

3. Meanwhile, whisk the whole egg, egg whites, milk, and salt together in a bowl. Stir in the diced ham, drained tomatoes, and green onions.

   

4. Pour the egg mixture evenly over the browned potatoes in the skillet.

   

5. Cover the skillet and cook over medium heat for about 8 minutes, or until the eggs are firm and fully set. Cut into four wedges and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.