Are you one of those people who love breakfast? I’m proud to say that I’m a breakfast person and I love eating breakfast foods even during brunch, lunch or dinner. It’s not weird anymore nowadays because a lot of people will agree with me that breakfast foods can be eaten any time of the day. Especially omelet, yes omelet!
There are a lot of things you can do with an omelet, and I’m happy to share how to make a healthy omelet. Just prepare everything I will mention in this tutorial and follow my guide.
What You Need
- 1 Sprinkle, pepper
- 1 Sprinkle, salt
- One tablespoon of low-fat organic milk
- ¼ cup diced bell pepper
- ¼ cup diced plum tomato
- 1/8 teaspoon turmeric
- ¼ teaspoon brown mustard seeds
- One teaspoon olive oil
How to Make a Healthy Omelet in 4 Easy Steps
In a small bowl, combine a dash of pepper, salt and 2-3 eggs and one tablespoon of low-fat milk.
Heat the 8in nonstick skillet over medium-high heat. Melt ½ teaspoon olive oil or butter in the pan, swirl to coat. Add turmeric and mustard seeds; cook for 30 seconds until the seeds pop. Stir frequently.
Add onions, cook for 30 seconds until it’s soft. Stir frequently. Add bell pepper, tomato, and spinach. Cook for 60 seconds until it’s soft. Stir frequently.
Lower the heat to medium. Add the prepared mixture in the pan. Cook for 1 minute or until the egg mixture has the consistency of softness of scrambled eggs. Stir constantly with a rubber spatula.
To produce the smallest possible curds, constantly and briskly stir the eggs. While you stir, tilt the pan so any holes might be filled with the uncooked eggs.
Once you achieve the soft scrambled consistency, run the spatula under the omelet and around its edges to loosen it from the pan. Push the omelet’s one end onto the pan’s front lip.
To close the omelet, roll its other end toward the lip. Continue cooking for approximately 2 minutes the eggs until its center is just set. You can also fold the omelet in half.
Then, Carefully slide the omelet onto the prepared plate. Serve.
# Pro Tip
There is no one best way to cook the perfect omelet because the possibilities are endless. You can do recipes where different ingredients are used for the fillings. You can even incorporate your favorite foods into your omelets. Classic omelet fillings include Gruyere or Cheddar cheese, crisp bacon, sour cream, bell peppers, diced ham, sautéed mushrooms, caramelized onions, tomatoes, or tasty leftovers you had last night.
If you want the elegant kind of omelet, you can combine Brie, broccoli and toasted almonds. You can also try salsa, corn, jalapeno cheese and chorizo for a south-of-the-border kind of omelet.
If you want to try a sweet omelet, just add a dash of sugar to the mixture and omit the pepper. Fill it the omelet chopped berries or toasted nuts dusted with powdered sugar. If you want a more elegant touch, just add a tablespoon of Grand Marnier or Cognac and flambé.
# More Insider Tips
We mentioned in the tutorial to use a skillet, but if you have omelet pans, it’s better. Omelet pans have sloped sides which are design for moving the mixture quickly during cooking and sliding it out.
If you want more servings than the said tutorial, multiply the recipe. If it’s your first time to cook omelets, 1/3 to ½ cup filling for an omelet that requires two eggs is hard to manage. Put half of the filling inside the omelet. Spoon the rest on the top when you put in on the plate.
Is Eating Egg Omelet Good for Weight Loss?
The European Journal Nutrition posted a study in 2013 that eating eggs on toast during breakfast is more filling that results in a lower calorie intake than eating cornflakes with toast. A study posted in the International Journal of Obesity found out that people who are on a reduced-calorie diet who ate egg breakfast with 340 calories lost more weight for eight weeks.
If you want to eat egg omelet for lunch and dinner, go with the one-egg recipe, so the total number of eggs you eat in one day is two eggs. For a complete the meal, your plate should also have fruits, whole grain and vegetables to make it a balanced.
The nutritious omelet filling you can try is non-starchy vegetables like spinach, tomatoes, onions, bell pepper, and mushrooms, which are included in the recipe above. If you want to add cheese for more flavors; add 1 ounce only.
We are not forcing you to eat an egg omelet for breakfast and lunch to achieve a weight loss. Eating eggs for that reason is that of its high in protein and low in carbohydrates benefits. If your tongue wants to eat other variety during breakfast, you can get the source of protein in a skinless chicken breast, seafood, nut butter or legumes.
That’s it omelet lovers! I hope you learned a lot from this recipe. Share this recipe with your family and friends. Happy cooking!