Once you have mastered omelette making you are on your way to easy nutrient dense dinners ready in minutes.
Makes: one omelette for one person
Ingredients:
2 – Omega-3 eggs
2 tbsp (30 mL) water
Fillings of your choice:
¼ cup (60 mL) grated or crumbled cheese of your choice
Chopped chives or any type of onion
Chopped olives
Cooked sliced mushrooms
Diced raw peppers
Chopped baby spinach
Instructions:
1. In a medium bowl: whisk together eggs and water until fluffy.
2. Heat a medium skillet over medium heat. Add oil or lightly spray and then quickly pour mixture into the pan.
3. Wait for the eggs to start to set at the edges and then using a spatula, gently push cooked portions toward the centre, trying not to make huge “wrinkles of cooked egg” this will help the omelette keeps its circular shape. Keep tilting and rotating the pan so the uncooked eggs flow into the empty spaces. Sort of like patting your head and rubbing your stomach at the same time.
4. When egg is almost set on the surface but still looks moist, cover one half of the omelette with fillings of your choice on the side that is opposite the handle.
5. Now the slightly tricky part: Slip spatula under the unfilled side and fold the omelette in half. Now bring the plate to the pan and gently flip the omelette onto a plate.
Nutrient Breakdown Per Serving (without added fillings):
160 Calories, 12 g Total Fat, 3 g Sat Fat, 111 mg Sodium, 0 g Carbohydrate, 0 g sugars, 0 g Fiber, 12 g Protein
Courtesy Mairlyn Smith – www.mairlynsmith.com