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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.



  • 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


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


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

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. 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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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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