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Green Onion Omelet

Green Onion Omelet

3 Ratings
3 Ratings
Recipe Image
Green Onion Omelet
Makes: 4 Servings
Total Cost: $$$$

In the spring, in areas where they grow, wild onions can be used in place of green onions. Yellow or white onions work as well.

Ingredients

  • 1 can low-sodium sliced potatoes, drained (about 15 ounces)
  • 1 tablespoon vegetable oil
  • 1 whole egg
  • 3 egg whites
  • 3 tablespoons 1% low-fat milk
  • 1/4 teaspoon salt
  • 1/2 cup ham, diced
  • 1/2 can low-sodium tomatoes, drained (about 8 ounces)
  • 1 tablespoon green onion (or wild onion), chopped

Directions

1. Open and drain can of sliced potatoes. Cut sliced potatoes into strips.

2. In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for  5 to 10 minutes.

3. In a mixing bowl, add egg, egg whites, milk, and salt. Mix well

4. Stir in ham, tomatoes, and green (or wild) onions.

5. Pour egg mixture over potatoes in the skillet.

6. Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).

7. Cut the omelet into four pieces and serve.

Source:

A Harvest of Recipes with USDA Foods

Nutrition Information

Serving Size: 1 Portion
Nutrients Amount
Total Calories 184
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 55 mg
Sodium 283 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 1 mcg
Calcium 43 mg
Iron 1 mg
Potassium 363 mg
N/A - data is not available
Nutrients Amount
Total Calories 184
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 7 mg
Cholesterol 55 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 43 mg
Potassium 363 mg
Sodium 283 mg
Copper 110 mcg
Iron 1 mg
Magnesium 21 mg
Phosphorus 110 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 30 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.3 mg
Vitamin C 7 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 9 mcg
Folate 16 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 58 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025