Quick and easy, omelets are a healthy way to get your veggies. The two large eggs this dish calls for supply 30 percent of your daily dose of vitamin D, which helps your baby absorb bone-building calcium and phosphorous, during pregnancy. Plus, canned shrimp gives you 60 milligrams of choline and 5 grams of protein.
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½ cup baby bok choy, washed and chopped into bite-sized pieces
½ cup mushrooms (any variety), wiped clean and sliced
1 teaspoon sesame or other cooking oil
2 ounces canned cooked baby shrimp
1. In a small pan, sauté bok choy and mushrooms in 1 to 2 teaspoons of oil for 2 to 4 minutes.
2. In a bowl, beat the eggs with a fork.
3. Preheat an 8-inch nonstick frying pan over medium heat. Coat with a few spritzes of cooking spray.
4. Add egg mixture and swirl around until pan is evenly coated.
5. When eggs begin to set slightly, run spatula under cooked egg and tip pan to allow the uncooked egg to flow underneath. Keep doing this all the way around until center is set, about 2 minutes.
6. Top half of the eggs with mushroom mixture and shrimp, then fold in half using the spatula. Cover and cook over low heat until omelet fluffs up, 30 to 40 seconds. Carefully slide omelet onto plate.
Per serving: 256 calories, 26 g protein, 3 g carbohydrate, 15.5 g fat (3.5 g saturated fat), 181 mg calcium, 3.6 mg iron, 88 mcg folate, 1 g fiber