Tuscan Omelette, 20 grams protein per 4 oz meal

Tuscan Omelette, 20 oz. protein per 4 oz meal

Ingredients:

  • 1 egg (6g)
  • 1 ounce feta cheese (6g)
  • 1 ounce shredded cheese (8g)
  • 1 teaspoon bruschetta from jar
  • ¼ ounce minced onions (1/4 slice from one ounce cubes)
  • salt & pepper to taste

Directions: 

  • DirectionsSpray small frying with oil.
  • On medium heat, combine feta cheese, minced onions and bruschetta, cook until bubbling.
  • Add egg, salt, pepper, and shredded cheese
  • Mix or flip until cooked, about two minutes.

Yields:  One portion of Tuscan omelette at 20 grams protein.

 

Related Posts

  • 97
      Ingredients: 1 pack calf liver, broiled (3 slices)[3*80=240g] 1 cup sauteed onions 2 oz. 0% Greek Yogurt, 0% [2*4=8g] 1 cup Almond Milk [1g] Directions: Rinse and broil the liver on highest oven temperature for 10-15 minutes. Make sure to check that the edges do not burn.  Liver is broiled when the insides are…
    Tags: protein, grams, oz, meal, ingredients, pureed, yields, ounce, mashed, onions
  • 97
    Ingredients: 2 Cups chicken cooked in soup [7*16=112g] 1 cup almond milk [1g] 2 cups clear chicken broth [6*2=12g] ½ cup  sauteed onions salt & pepper Directions: Cook chicken in soup, remove from pot.  Tear chicken away from bones, discard skin. Mix all ingredients in food processor until pureed. Yields: 23 2 oz. servings Chicken Puree, 5.43 grams…
    Tags: oz, protein, puree, portion, ingredients, grams, pureed, purees, recipe, stage
  • 97
    Ingredients: 1 cup red kidney beans  (2oz@9g=36g) ½ cup great northern beans   (2oz@8g=16g) ½ cup barley   (2oz@3g=6g) 12 cups water 4 oz. (4 cubes) minced onions 1 ½ cups (12 oz.) cooked chicken [chicken in water can: 2oz@10g=60g] taco seasoning packet 1 teaspoon salt 1 teaspoon garlic powder Directions: In a large pot, combine beans…
    Tags: oz, protein, meal, minutes, pureed, puree, purees, recipe, stage, mashed
  • 95
    Ingredients: 1 egg (6g) 2 ounce shredded cheese  (8g) ¼ ounce sauteed onions (one cube sliced into four slivers) salt & pepper to taste Yields: One Egg-n-Cheese  Omelette at 14 gram protein per 4 oz breakfast meal.
    Tags: meal, ounce, oz, omelette, protein, pepper, salt, yields, taste, shredded
  • 93
    CheeseCake Cup: 16 oz. cottage cheese [56g] 1 package Jell-O Sugar-Free Instant Pudding and Pie Filling, Cheesecake Flavor 1 serving protein powder [21g] 4 tbsp fat-free milk [2g] 8 oz. fat-free or sugar-free cool whip Directions: Mix all ingredients in food processor until smooth. Chill and serve.  Lasts at least two weeks in the refrigerator. Yields: 7 portions @…
    Tags: oz, protein, grams, mix, ingredients, yields, directions, cheese, pureed, puree

Leave a Reply

Your email address will not be published. Required fields are marked *