In this article, readers will discover a delightful and satisfying recipe for a Mediterranean Broccoli & Cheese Omelet. This recipe, passed down from the author’s Italian mother-in-law, is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. Made with fresh broccoli, eggs, milk, Romano cheese, and Greek olives, this omelet is a flavorful way to use up leftover vegetables. With clear instructions and a total prep time of only 30 minutes, home cooks of all levels can easily recreate this delicious dish. The article also includes helpful nutrition facts and additional omelet recipes for readers to explore. Whether you’re looking for a quick weekday meal or a brunch centerpiece, this Mediterranean Broccoli & Cheese Omelet is a must-try recipe.

Recipe

Ingredients

The ingredients for the Mediterranean Broccoli & Cheese Omelet are as follows:

• 2-1/2 cups fresh broccoli florets
• 6 large eggs
• 1/4 cup 2% milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/3 cup grated Romano cheese
• 1/3 cup sliced pitted Greek olives
• 1 tablespoon olive oil
• Shaved Romano cheese and minced fresh parsley for garnish

Directions

To make the Mediterranean Broccoli & Cheese Omelet, follow these steps:

1. Preheat the broiler.
2. Place a steamer basket over 1 inch of water in a large saucepan. Add the broccoli to the basket.
3. Bring the water to a boil, then reduce the heat to a simmer. Steam the broccoli, covered, until crisp-tender, which usually takes about 4-6 minutes.
4. In a large bowl, whisk together the eggs, milk, salt, and pepper. Stir in the cooked broccoli, grated cheese, and olives.
5. Heat the olive oil in a large cast-iron or ovenproof skillet over medium heat. Pour in the egg mixture.
6. Cook the eggs, uncovered, until they are nearly set, usually about 4-6 minutes.
7. Place the skillet under the broiler, about 3-4 inches from the heat source, and cook until the eggs are completely set, which takes around 2-4 minutes.
8. Let the omelet stand for 5 minutes before cutting it into wedges.
9. Garnish the omelet with shaved Romano cheese and minced fresh parsley.

Nutrition Facts

Each serving of the Mediterranean Broccoli & Cheese Omelet contains the following nutritional values:

• Calories: 229
• Fat: 17g
  • Saturated fat: 5g
• Cholesterol: 290mg
• Sodium: 775mg
• Carbohydrate: 5g
  • Sugars: 1g
  • Fiber: 1g
• Protein: 15g

Additional Recipes

Here are some additional recipes that you may enjoy:

Italian Garden Frittata

Full Garden Frittata

Pepper and Fresh Herb Frittata

What’s in the Fridge Frittata

Frittata Florentine

Goat Cheese & Ham Omelet

Egg White Frittata

Fresh Corn Omelet

Fiesta Scrambled Eggs

Arugula & Mushroom Breakfast Pizza

Italian Cloud Eggs

Poached Eggs with Tarragon Asparagus

Frittata Goes to Mexico

Cast-Iron Scrambled Eggs

Artichoke and Potato Frittata

Lance’s Own French Toast

Ham & Broccoli Frittata

Southwest Tortilla Scramble

Mom’s Potato Pancakes

About the Dish

Origin

The Mediterranean Broccoli & Cheese Omelet is a dish that has its roots in Mediterranean cuisine. With the combination of fresh broccoli, Greek olives, and Romano cheese, this omelet offers a burst of flavors commonly found in Mediterranean cooking.

Ingredients

The main ingredients in the Mediterranean Broccoli & Cheese Omelet are fresh broccoli florets, eggs, milk, salt, pepper, Romano cheese, Greek olives, and olive oil. These ingredients come together to create a delicious and nutritious omelet that is both satisfying and flavorful.

Variations

While the Mediterranean Broccoli & Cheese Omelet is already packed with flavor, there are some variations that can be made to suit personal preferences or dietary restrictions. Some possible variations include adding other vegetables such as bell peppers or mushrooms, substituting different types of cheese like feta or goat cheese, or incorporating additional herbs and spices for added complexity.

Health Benefits

The Mediterranean Broccoli & Cheese Omelet provides several health benefits. Broccoli is a cruciferous vegetable that is high in fiber, vitamins, and minerals. It is known for its anti-inflammatory properties and is rich in antioxidants. Eggs are a good source of protein and contain essential vitamins and minerals. The omelet also includes Greek olives, which are a good source of healthy fats and contribute to the overall Mediterranean diet pattern, known for its heart-healthy benefits.

Cooking Tips

Preparation

To prepare the Mediterranean Broccoli & Cheese Omelet, it is important to properly steam the broccoli until it is crisp-tender. This ensures that it retains its texture and nutrients. Whisking the eggs with milk and seasoning before adding the cooked broccoli, cheese, and olives helps to evenly distribute the flavors throughout the omelet.

Broiler Use

Using the broiler is an important step in cooking the omelet to perfection. Placing the skillet under the broiler allows the top of the omelet to cook and set, giving it a golden and slightly crispy finish. It is essential to monitor the omelet closely during this step to prevent it from burning.

Choosing Omelet Fillings

While the Mediterranean Broccoli & Cheese Omelet already has a delicious combination of ingredients, there is room for creativity when it comes to selecting fillings. Vegetables such as bell peppers, spinach, or mushrooms can be added for additional flavors and nutrients. Different types of cheese, such as feta or goat cheese, can be used to change the flavor profile of the omelet.

Cookware

Using a cast-iron or other ovenproof skillet is recommended when making the Mediterranean Broccoli & Cheese Omelet. These types of skillets distribute heat evenly and allow for easy transfer from stovetop to broiler. The non-stick surface of these skillets makes it easier to flip and cut the omelet without it sticking to the pan.

Special Considerations

Vegetarian Version

The Mediterranean Broccoli & Cheese Omelet is already vegetarian-friendly as it does not contain any meat. However, it is important to ensure that the cheese used is vegetarian-friendly, as some types of cheese contain animal-derived rennet. Using a vegetarian-friendly cheese or opting for a vegan cheese alternative can make the omelet suitable for a vegetarian diet.

Gluten-Free Option

The Mediterranean Broccoli & Cheese Omelet is naturally gluten-free as it does not contain any gluten-containing ingredients. However, it is crucial to check the labels of all ingredients, especially pre-grated cheese or seasonings, as they might contain hidden sources of gluten. Using certified gluten-free ingredients ensures that the omelet remains safe for individuals with gluten sensitivities or celiac disease.

Dairy-Free Modification

To make the Mediterranean Broccoli & Cheese Omelet dairy-free, some modifications can be made. Instead of using regular milk, a non-dairy milk such as almond, soy, or oat milk can be used as a substitute. Additionally, dairy-free cheese alternatives made from plant-based ingredients can be used instead of Romano cheese. These modifications allow individuals who are lactose intolerant or following a dairy-free diet to enjoy the omelet.

Health and Wellness

Benefits of Broccoli

Broccoli is a nutrient-dense vegetable that offers several health benefits. It is an excellent source of dietary fiber, which aids in digestion and promotes a healthy gut. Broccoli is rich in vitamins C and K, folate, and various antioxidants. These antioxidants help protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and certain types of cancer.

Protein in Eggs

Eggs are known for their high protein content. Protein is essential for building and repairing tissues, supporting immune function, and maintaining a healthy metabolism. Eggs also provide essential vitamins and minerals such as vitamin B12, selenium, and choline. Including eggs in the diet can contribute to a balanced and nutritious meal.

Calcium in Cheese

Cheese, such as Romano cheese, is a good source of calcium. Calcium is crucial for bone health, as it helps maintain strong and healthy bones. It also plays a vital role in muscle function and nerve transmission. Including cheese in the Mediterranean Broccoli & Cheese Omelet adds a calcium boost to the dish.

Mediterranean Diet

The Mediterranean Broccoli & Cheese Omelet aligns with the principles of the Mediterranean diet, which is known for its numerous health benefits. This diet pattern emphasizes consuming whole foods, such as fruits, vegetables, whole grains, legumes, and lean proteins, while limiting processed foods and saturated fats. The Mediterranean diet has been associated with a reduced risk of heart disease, improved cognitive function, and overall longevity.

History of Omelets

Early Origins

The omelet has a long history that can be traced back to ancient times. The concept of cooking beaten eggs with various ingredients is believed to have originated in ancient Persia. Omelets were popular across different cultures, including the Romans, Greeks, and Arabs. In medieval Europe, omelets became a staple dish, often prepared with fillings like herbs, cheese, and meat.

Popular Variations

Omelets have evolved and gained popularity worldwide, with each region adding its own unique twist. Some popular variations include the French omelet, which is typically folded over and filled with herbs or cheese, and the Spanish tortilla, a thick omelet made with potatoes and onions. The Mediterranean Broccoli & Cheese Omelet embraces Mediterranean flavors and ingredients, showcasing the region’s culinary influence.

Cultural Significance

Omelets have cultural significance in various countries and are often enjoyed as a breakfast, brunch, or light dinner option. In Mediterranean countries, omelets are commonly served as part of a mezze or tapas spread, showcasing the region’s love for sharing small plates. Omelets also hold a nostalgic place in many family recipes and traditions, often passed down through generations.

Creative Twists

Adding Sun-Dried Tomatoes

For a burst of Mediterranean flavors, sun-dried tomatoes can be added to the Mediterranean Broccoli & Cheese Omelet. The sweet and tart taste of sun-dried tomatoes pairs well with the broccoli and cheese, adding depth to the dish.

Using Feta Cheese

To enhance the Mediterranean flavors of the omelet, feta cheese can be used instead of Romano cheese. Feta has a tangy and salty taste that complements the broccoli and olives.

Incorporating Roasted Red Peppers

Roasted red peppers can add a smoky and slightly sweet flavor to the omelet. They also provide a vibrant color that enhances the visual appeal of the dish.

Experimenting with Herbs and Spices

Herbs and spices can be added to the egg mixture to customize the flavor profile of the omelet. Fresh herbs such as basil, oregano, or thyme can add a fragrant and aromatic touch. Spices like paprika or red pepper flakes can add a hint of heat and complexity.

Pairings

Bread Options

The Mediterranean Broccoli & Cheese Omelet pairs well with various bread options. Crusty Italian bread or toasted baguette slices offer a satisfying crunch. Pita bread or flatbread can be used for a more Mediterranean twist. The bread can be used to scoop up the omelet or enjoyed on the side.

Salad Combinations

A light and refreshing salad can be served alongside the omelet to complete the meal. A simple mixed greens salad with a lemon vinaigrette or a Greek salad with cucumbers, tomatoes, and feta cheese complements the Mediterranean flavors of the omelet.

Beverage Recommendations

The Mediterranean Broccoli & Cheese Omelet can be paired with various beverages depending on personal preferences. A glass of freshly squeezed orange juice or a Mediterranean-style iced tea with mint and lemon are refreshing options. For those who enjoy a savory pairing, a cup of black coffee or a glass of dry white wine can be enjoyed alongside the omelet.

Conclusion

In summary, the Mediterranean Broccoli & Cheese Omelet is a delicious and nutritious dish that combines the flavors of Mediterranean cuisine. With its fresh broccoli, Greek olives, and Romano cheese, this omelet offers a burst of flavors that are both satisfying and healthy. The recipe is versatile, allowing for various modifications and creative twists. The omelet aligns with the principles of the Mediterranean diet, providing several health benefits. When paired with bread, salad, and a refreshing beverage, the Mediterranean Broccoli & Cheese Omelet makes for a well-rounded and enjoyable meal. We encourage you to try this dish and experiment with different variations to suit your taste preferences.