A healthy, hearty breakfast is the best way to start your day. Choosing breakfast foods that are high in protein, fiber, vitamins, minerals, and other nutrients will help keep you from overeating throughout the day. This delicious morning meal is packed with nutritious ingredients to keep you feeling full, satisfied, and energized.

Parmesan and Swiss Chard Omelet (Phase 1)

Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.

Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.

Serves 2

Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper

Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.

Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.

In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.

Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.

Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol