As I mentioned in “Eggs Are Not the Enemy,” eggs are a great source of protein, and consuming the yolk delivers calcium, copper, zinc, Vitamin E, Omega 3s, riboflavin, Vitamin D, etc, essential for nice muscles, hair, skin, nails…
I eat this omelet for a quick easy guilt-free mealabout 3-4 times/week. It honestly keeps me comfortably fueled for 3-4 hours while running around with clients. Experience proves this recipe a winner for the single person cooking for him/herself, impressing a late-night/come-morning guest, the parents who didn’t teach you to cook, or for anyone short on time or cash (eggs are cheaper than alternative protein sources such as chicken, beef and fish). This one turns out colorful and tasty, but feel free to make your own veggie substitutions for my suggested ingredients below.
1tsp olive oil or use olive oil spray
4 large eggs
¼ small red onion (chopped) [It looks more purple than red. I won’t apologize for the misnomer].
½ red pepper (chopped)
2 cups fresh spinach
1/4-1/2 avocado (chopped)
Fresh ground pepper to taste
Optional: a sprinkle feta or goat’s cheese and balsamic vinegar
DIRECTIONS: Add 1tsp olive oil to a small stainless steel pan to keep omelet from sticking. Add chopped onion, pepper and basil to pan, turn on medium heat and sauté for a minute (you’re heating to very lightly soften and for flavor, so don’t kill it. Veggies maintain the nutrients and taste better firm). Crack all 4 eggs into a bowl and remove 2 yolks. Whip eggs with a wire whisk or fork, and pour eggs into pan over the veggies. Add optional crumbles of feta or goat’s cheese and quickly stir with heat-resistant spatula to get veggies distributed throughout egg mixture. Cook for a minute or two and use spatula to keep lifting up the egg as it firms on one side and tilt pan so uncooked egg runs off the top an under the spatula. Once pretty firm throughout, be a kitchen whiz and flip this small omelet one time with the spatula. Place omelet directly on top of fresh spinach, the heat will lightly wilt the greens, or sauté the spinach for 2min on low/medium heat with or without a tbsp of balsamic vinegar, and place the greens on the plate with the omelet. Top w/ avocado and fresh ground pepper to taste.
*Those with diabetes, high cholesterol and/or heart disease: please reduce the egg white:full egg ratio to 3:1, removing 3 of the 4 yolks or fully remove all yolks if directed by doctor. Please enjoy this omelet no more than 3 times a week.