Omelet with Sautéed Beet Greens and Shallots

Recipe by Charna Sheinfeld, Nutrition Intern

Serves 1

Ingredients:
1 shallot, diced
Beet greens from 2-3 beets (approximately 4-5 large beet leaves), washed well
1/2 teaspoon olive oil
1 clove garlic, minced
1/8 teaspoon thyme
1 whole egg, beaten
2 egg whites, beaten
2 cherry tomatoes, optional

Instructions:

1. Spray a small skillet with nonstick spray.
2. Add diced shallot and cook 3-4 minutes until golden, stirring occasionally.
3. While shallots are cooking, cut stems and all center ribs from the beet greens, and discard all tougher pieces. Stack leaves together and cut crosswise, into strips, approximately 1 inch in width.
4. Move the cooked shallots to one side of the skillet, add olive oil and heat.
5. Add cut beet greens and cook with the shallots, stirring frequently for 3-4 minutes until softened. (Note: like other greens such as spinach and kale, beet greens shrink during cooking).
6. Add minced garlic and cook for another minute.
7. Remove greens from skillet and set aside.
8. Spray the same skillet with one spray of olive oil nonstick spray and heat.
9. Add thyme to the beaten egg and egg whites and pour into the skilled. Cook on high heat and allow to set for one minute. Lower to medium heat.
10. Add sauteed greens into the egg, reserving a small amount to garnish the egg. Cover pan and allow to cook for 1-3 minutes, depending on how well-done you prefer your eggs.
11. Remove from pan and garnish with remaining greens and optional sliced tomatoes.

Notes:

-Beet greens that come from red beets tend to have streaks of red in the leaves that can transfer to your egg when cooking. It doesn’t change the taste, but it can change the color. In the picture here, beet greens from yellow beets were used, thus there is no pink in the omelet.

Serving Size: 1 omelet
Nutrition Facts:
Calories: 180
Total Fat:  7 gm
Saturated Fat:  2 gm
Monounsaturated Fat:  4 gm
Polyunsaturated Fat:  1 gm
Cholesterol:  185 mg
Protein:  18 gm
Carbohydrate:  12 gm
Dietary Fiber :  7 gm
Sodium:  550 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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