How do you like your eggs for breakfast? If you’re wanting to change up your egg routine from scrambled, over easy or basted to something heartier, try an omelet for a healthy morning meal. Omelets can be enjoyed on all Phases of the Diet and can be prepared with a wide range of fillings. Select chopped fresh vegetables such as red bell peppers, spinach, mushrooms, tomatoes, and onions; reduced-fat cheese; and/or lean turkey bacon, or turkey sausage. Preparing an omelet doesn’t have to be a challenge. Just follow these simple steps:
Crack 2 eggs (or 3 egg whites) into a bowl.
Beat the eggs with a whisk or fork until the whites and yolk are combined but not foamy. You can add a couple tablespoons of fat-free or 1% milk or water to make the eggs fluffier.
· Add a little salt and pepper . If you like
· Heat an 8″ to 10″ nonstick skillet over medium heat. The smaller the skillet, the easier it will be to make your omelet. You’ll know it’s hot enough when a drop of water sizzles in the skillet.
· Coat the pan with a little extra-virgin olive or canola oil and heat the oil until hot but not smoking.
· Pour in the eggs and gently shake the pan back and forth to make sure the eggs are evenly distributed.
· Gently push the edges of the omelet toward the center and tilt the pan to allow the uncooked liquid to flow into the exposed skillet. The eggs will begin to set after 20 to 30 seconds.
· When nearly all the liquid is set, start adding your filling down the middle of the omelet. Don’t add too much, or else you may have a hard time folding it. Let the filling cook for about 15 seconds.
· Fold one half of the omelet over the other using a spatula, and let the omelet cook a little longer to make sure the filling is cooked through.
· Place the finished omelet out of the skillet and onto a plate.