Cooking with Raina: Artichoke Omelet

Southeast Hospital Dietitian Raina Childers says springtime brings an abundance of fruits and vegetables to our tables.  The fresh array of fruits and vegetables are readily available in grocery stores or farmer's markets.  The freshness of the fruits and vegetables usually means a price cut in comparison to winter prices.
Raina says some of April's best produce includes: Artichokes, Asparagus, Beets, Corn, Green Beans, Peas, Peppers, Bananas, Berries, Nectarines, Peaches, Plums
May's fresh fruits and vegetables include: Kohlrabi, Spinach, Apricots, Cherries, Figs, and Melons.
These foods bring great flavor and nutrition to our tables.  Some of the nutrition perks include:
  • Fruits and vegetables are high in fiber, vitamins, and minerals, antioxidants, and phytochemicals.
  • Asparagus is a good source of folic acid, potassium, and fiber. 
  • Peas contain vitamin C, iron, fiber, and even some protein. 
  • Artichokes provide almost 25% of the daily recommended amount of folate, and are also high in magnesium, potassium, and fiber.
  • Mangoes are an excellent source of antioxidants such as vitamin A, C, and E.  This fruit also contains vitamin B, potassium, copper, and fiber. 
Here's her recipe for the Artichoke Omelet, as cooked 'live' on the Breakfast Show, Thursday, April 16th.

Artichoke Omelet

No-Stick Cooking Spray
¼ cup sliced green onions (white portion only), reserve green portion
3 cloves garlic, minced
1 cup thawed frozen or canned artichoke hearts, drained, patted dry
½ cup chopped red bell peppers
8 Greek kalamata olives
½ teaspoon dried oregano leaves
¾ teaspoon dried basil leaves
¼ teaspoon ground black pepper
3 tablespoons grated Parmesan cheese, divided
1 carton (16 oz each) egg substitute

  1. Spray medium skillet with cooking spray; heat over medium heat.  Add garlic; cook 1 minute, stirring occasionally.  Add artichokes, bell pepper, onion, olives, oregano, basil, and black pepper.  Cook 8 minutes, or until vegetables are crisp-tender, stirring occasionally.  Remove vegetables from skillet; cover to keep warm.
  2. Cook egg substitute in same skillet.  Cook until set in center.
  3. Spoon vegetable mixture over half of omelet; sprinkle with 2 tablespoons of cheese.  Slide onto serving plate.  Top omelet with remaining 1 tablespoon of cheese and green onion.  Cut into 4 wedges to serve. 
Nutritional Facts
Amount per serving
Calories                       121
Total Fat                     3 g
Sodium                        414 mg
Carbohydrate               10 g
Protein                        13 g
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