Try this healthy omelette for breakfast, lunch or dinner. A delicious way to add vegetables to your meal, this baked omelette is packed with zucchini, mushrooms, tomatoes, and baby greens. This quick recipe is gluten-free, too.
Find more great recipes at HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.
1/2 Cup diced zucchini
1/2 Cup sliced mushrooms
1/2 Cup diced tomatoes
1/2 Cup chopped baby greens (such as spinach, Swiss chard, or kale)
1 egg, lightly beaten
1/2 Cup egg whites (about 2 egg whites), lightly beaten
2 Tbsp low-fat (1%) milk
2 Tbsp chopped fresh herbs (such as basil, thyme, sage, or parsley)
Preheat oven to 400°F.
Heat a 4- to 6-inch ovenproof omelette pan (stainless steel or cast iron) on high heat until hot. Remove from heat and spray with nonstick cooking spray. Reduce heat to medium, add vegetables and sauté until caramelized, about 3 to 5 minutes.
In a small bowl, lightly whisk the egg, egg whites, and milk. Add egg mixture to the pan and reduce heat to medium-low. Cook eggs for 2 minutes without touching.
Sprinkle herbs over top of egg mixture and bake in oven for 5 to 8 minutes, or until eggs set and a toothpick inserted in the center comes out clean. Remove from the pan and serve hot.
Toss the sugary cereals. Here’s an on-the-go breakfast bar or healthy snack recipe that’s ready when you are. Full of sweet cranberries, oats, and almonds, these bars offer great taste in every bite.
Ingredients (yield 16 bars)
3 cups old-fashioned rolled oats
½ cup (about 2 oz.) chopped almonds
3 cups unsweetened puffed-grain cereal, such as Kashi
2 cups dried cranberries
¼ cup whole wheat flour
½ tsp salt
12 oz. silken tofu, drained
1 large egg
½ cup canola oil
¾ cup honey
1 Tbsp vanilla extract
2 Tbsp grated orange zest
Preheat oven to 350°. Coat a large (15¼” x 10¼”) baking pan with nonstick cooking spray.
On another baking sheet with sides, spread oats and almonds. Bake until light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried cranberries, flour, and salt; stir to combine. Set aside.
In a food processor or blender, purée tofu, egg, oil, honey, vanilla, and orange zest until smooth.
Add the tofu mixture to the puffed cereal mixture and stir gently until combined. Spread evenly in the prepared pan.
Bake for 35 to 40 minutes, or until firm in the center and golden brown. Let cool completely in the pan on a wire rack. With a sharp knife, cut into 16 bars.
To make ahead: Individually wrap each bar in plastic wrap and store at room temperature for up to 5 days or freeze for up to 1 month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost in microwave.
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content.
For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.