Cheddar, Onion, and Red Bell Pepper Souffléd Omelet

Vegetarian
Gluten Free
Health score
5%
Cheddar, Onion, and Red Bell Pepper Souffléd Omelet
4500 min.
8
179kcal

Suggestions


Start your day off right with a delightful twist on the classic omelet—our Cheddar, Onion, and Red Bell Pepper Souffléd Omelet! This stunning dish is not only vegetarian and gluten-free, making it a perfect choice for a variety of dietary preferences, but it also promises a flavor explosion that will have your taste buds dancing with joy.

Imagine the rich aroma of sweet onions and colorful red bell peppers as they gently sauté in butter, filling your kitchen with a welcoming warmth. As these vegetables soften, you’ll combine them with creamy milk and hearty cornmeal, creating a luscious base for your soufflé. The addition of sharp, reduced-fat cheddar infuses this dish with an irresistible cheesy goodness that is both satisfying and comforting.

This recipe is ideal for morning meals, brunch gatherings, or as a flavorful antipasti option. With a preparation time of just 30-35 minutes in the oven, and a generous yield of eight servings, it’s perfect for family breakfasts or entertaining friends. Each bite is a light but hearty blend, offering an excellent source of protein while keeping the calories in check. With about 179 calories per serving, indulge in a dish that nourishes both the body and soul!

Bring a touch of gourmet flair to your breakfast table with this delightful Cheddar, Onion, and Red Bell Pepper Souffléd Omelet. It’s time to impress your loved ones and make every meal an occasion!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • oz cheddar 2% extra-sharp grated reduced-fat (made from milk)
  • 0.3 teaspoon cream of tartar 
  • large egg whites 
  • large egg yolks 
  • tablespoons flat-leaf parsley fresh chopped
  • cups milk 1%
  • cup onion chopped
  • cup bell pepper red chopped
  • teaspoon salt 
  • 0.5 teaspoon butter unsalted
  • 0.5 cup cornmeal yellow

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • hand mixer

Directions

  1. Preheat oven to 375°F.
  2. Cook onion and bell pepper in butter in a 2-quart heavy saucepan over moderate heat, stirring frequently, until softened.
  3. Add milk and bring to a boil.
  4. Add cornmeal in a slow stream, whisking, and cook over low heat, stirring constantly, until thickened, about 5 minutes.
  5. Remove from heat and cool 5 minutes.
  6. Whisk in cheese, parsley, yolks, pepper, and 1/2 teaspoon of salt.
  7. Beat whites with cream of tartar and remaining 1/2 teaspoon salt in a large bowl with an electric mixer on medium speed until they just hold stiff peaks. Fold one fourth of whites into cornmeal mixture to lighten, then fold cornmeal mixture gently but thoroughly into remaining whites. Spoon mixture into a greased 3-quart casserole and smooth top.
  8. Bake in middle of oven until puffed and golden brown, 30 to 35 minutes.
  9. Serve immediately.
  10. Each serving has about 170 calories and 6 grams fat
  11. Gourmet

Nutrition Facts

Calories179kcal
Protein25.82%
Fat39.06%
Carbs35.12%

Properties

Glycemic Index
27.31
Glycemic Load
5.08
Inflammation Score
-7
Nutrition Score
11.538695573807%

Flavonoids

Apigenin
2.16mg
Luteolin
0.13mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.15mg
Quercetin
4.11mg

Nutrients percent of daily need

Calories:178.59kcal
8.93%
Fat:7.76g
11.94%
Saturated Fat:3.92g
24.47%
Carbohydrates:15.7g
5.23%
Net Carbohydrates:13.98g
5.09%
Sugar:6.46g
7.18%
Cholesterol:65.17mg
21.72%
Sodium:470.47mg
20.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.54g
23.08%
Vitamin C:26.65mg
32.3%
Calcium:227.65mg
22.76%
Vitamin B2:0.37mg
21.6%
Phosphorus:210.74mg
21.07%
Selenium:14.75µg
21.07%
Vitamin A:1052.72IU
21.05%
Vitamin K:18µg
17.14%
Vitamin B12:0.8µg
13.32%
Vitamin B6:0.22mg
10.86%
Zinc:1.41mg
9.39%
Potassium:325.8mg
9.31%
Vitamin D:1.29µg
8.62%
Magnesium:33.33mg
8.33%
Vitamin B1:0.11mg
7.55%
Folate:29.39µg
7.35%
Vitamin B5:0.71mg
7.08%
Fiber:1.71g
6.86%
Manganese:0.13mg
6.52%
Vitamin E:0.58mg
3.89%
Iron:0.66mg
3.64%
Vitamin B3:0.6mg
3.02%
Copper:0.05mg
2.66%
Source:Epicurious