If you have a picky eater, this omelette recipe for kids will surely delight. Thanks to Janet Carter, pediatric outpatient dietitian with the Medical University of South Carolina, who provided this delicious breakfast recipe.
Ingredients
(Note: ¼ cup egg substitute can be used in place of egg)
- 1 egg OR ¼ cup egg substitute
- ½ Tbsp water
- Canola cooking spray
- 1/8 cup shredded, reduced-fat cheddar or Monterey Jack cheese
Possible Toppings:
- Reduced-fat pepperoni slices
- Lean ham slices
- Zucchini slices
- Tomato slices
- Green pepper slices
- Sliced olives
- Avocado slices
Instructions:
Cut toppings into different shapes using a plastic knife, and put them in a shallow bowl or plate. The cut shapes will be used later to make eyes, eyebrows, a nose and a mouth.
Crack the egg into a medium bowl. Add the water and blend well with a whisk or fork (skip this step if using egg substitute).
An adult can begin heating an 8-inch nonstick frying pan over medium-low heat. After 2 minutes of warming, coat the bottom of the pan with canola cooking spray.
Pour the beaten egg into the frying pan, set the timer to 1 minute and 30 seconds, and cover the pan. After the timer goes off, remove the lid. If the top looks cooked, an adult can slide the omelet.
Use the different shaped toppings to make eyes, eyebrows, a nose, and a mouth on the top side of the omelet. Use grated cheese to add hair around the edge of the face. Microwave on HIGH for 30-60 seconds to heat the meat & vegetables & melt the cheese (if desired).
Nutrition Facts
Serving size:
1 small omelet (calculated using 1 egg, 1/8 cup zucchini, ½ tomato, 1 Tbsp green pepper, and 1/8 cup shredded, reduced-fat cheese)
- Calories: 131
- Total Carbohydrates: 5g
- Total Fat: 7.5g
- Total Fiber: 1g
- Saturated Fat: 3g
- Protein: 11g