Asparagus Omelet and Citrus Salad

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This breakfast exemplifies what mega meals are all about. You get a large quantity of great tasting food without going over your calorie goals.

Ingredients

Omelet

10 ounces (280 g) asparagus, cut into 1/3-inch (8 mm) pieces
1 1/2 cups (355 ml) egg substitute
1/3 cup (33 g) Parmesan cheese, finely grated
1/4 teaspoon black pepper
1/4 cup (25 g) scallion, thinly sliced

Salad

6 ounces (170 g) mandarin oranges
2 grapefruits, cut into sections
3 cups (165 g) Bibb lettuce
6 tablespoons (90 g) poppy seed dressing

Preparation

Steam the asparagus until crisp/tender, about 5 minutes, and drain. Whisk the egg substitute, grated Parmesan cheese, and black pepper in a large bowl to blend well. Spray a skillet with nonstick vegetable oil spray. Sauté sliced scallions for 3 minutes or until softened.

Add cooked asparagus and sauté until heated through. Reduce heat to medium; spread the asparagus mixture in a single layer in the skillet. Pour the egg mixture over the asparagus. Cook until the eggs are softly set, tilting skillet and gently running a rubber spatula around the edge to allow uncooked egg to flow underneath, about 4 minutes.

Slide the omelet out onto a plate, folding in half. Cut omelet into wedges and serve. While the omelet is cooking, combine mandarin oranges, grapefruit sections, and lettuce in a large salad bowl; toss lightly with dressing and divide onto salad plates.

Nutrition Detail

1164 Calories (43% from Fat, 24% from Protein, 32% from Carb)
72 g Protein
57 g Total Fat
12 g Saturated Fat
6 g Monounsaturated Fat
6 g Polyunsaturated Fat
96 g Carb
18 g Fiber
75 g Sugar
993 mg Phosphorus
816 mg Calcium
18 mg Iron
2718 mg Sodium
3501 mg Potassium
17001 IU Vitamin A
39 mg ATE Vitamin E
315 mg Vitamin C
33 mg Cholesterol

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Note

To divide this into as many portions as you want to eat it:

When you’re done preparing meal, measure it with a good kitchen scale.
Note the weight.
If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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