Below I offer you one of my morning favorites – the omelet. There are infinite ways to make this dish, and I’m giving you two of my go-to recipes.
You’ll notice right away that both of these omelet recipes call for egg whites – not whole eggs. By cooking just the egg whites, you cut your calories by more than half. This method provides less fat, carbs and cholesterol, too. You’ll also retain a great deal of protein. By eliminating the yolks, will you miss the flavor? Not with my recipes. You’ll get a punch of flavors with ingredients like fresh herbs, caramelized onions and avocado.
A great recipe for those fresh tomatoes and herbs in your garden! In the winter, check your produce section for an array of herbs.
1 large egg
4 egg whites
1 teaspoon Dijon mustard
1 medium tomato, chopped
2 tablespoons of chopped fresh herbs – chives, basil and oregano
2 tablespoons crumbled feta cheese
1/2 avocado, chopped
chopped fresh, Italian parsley
In a large bowl, whisk together the egg, egg whites, and mustard.
Generously coat a nonstick omelet-size skillet with cooking spray and heat over medium heat. Place egg white mixture in pan and cook for 1 minute, then spread the tomatoes over half of the eggs. Sprinkle the herbs over the top of the tomatoes. Season with ground pepper. Cover and cook until the center of the omelet is beginning to set, 2 to 3 minutes. Sprinkle the cheese over the tomatoes, cover and cook for another 2 to 3 minutes or until the omelet is cooked through. Sprinkle the avocado over the top of the cheese. Using a wide spatula, loosen the underside of omelet that doesn’t have the filling on it, fold in half to enclose the filling, cover and cook for 1 minute more. Cut in half, garnish with chopped fresh parsley and serve immediately.
Onion and Mushroom Omelets
Once you make an omelet by this method, you won’t make them any other way – it is so easy, and foolproof.
2 teaspoons butter
1 medium onion, thinly sliced
2 cups sliced mushrooms
2 tablespoons balsamic vinegar
6 egg whites
2 tablespoons nonfat or reduced fat milk
2 tablespoons chopped fresh parsley
In a large nonstick frying pan, melt the butter over medium heat. Add the onion and cook until golden brown, about 4 to 5 minutes. Add the mushrooms and vinegar and cook until the mushrooms are tender, around 3 minutes. Transfer to a small bowl.
In a large bowl, combine the egg whites, milk, salt and pepper to taste and whisk until well mixed.
Generously coat a nonstick omelette-size frying pan with cooking spray and heat over medium heat. Place egg white mixture in pan and cook for 1 minute, then spread the onion mixture over half of the eggs. Cover, reduce heat to medium-low and cook until the eggs are cooked through and the center of the omelette is set, 4 to 5 minutes. Using a wide spatula, loosen the underside of each omelet that doesn’t have the onion mixture on it, fold in half to enclose the onion mixture, cover and cook for 1 minute more.
Slide the omelette onto a plate and garnish with chopped parsley. If making more than two, place cooked omelettes in a covered baking dish at 250 degrees to keep warm.
Variation: Can substitute 1 1/2 cups egg substitute for the egg whites and milk.