Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, March 4, 2015

meal ideas ~ my favorite omelets

I really love omelets; packed with protein, eggs are a great way to start your day, have for lunch, or even that light and tasty dinner- they're great anytime. Try one of these recipes that are carb-smart and delicious.

Vegetable-Filled Omelets
Start the day with a low-calorie, protein-loaded egg breakfast. Bursting at the seams with herbed tomatoes, cucumber, and summer squash, this vegetarian omelet fills us up with just 7 grams of carb per serving.

1/2 cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
 1/2 cup chopped, seeded cucumber
 1/2 cup chopped yellow summer squash
 1/2 of a ripe avocado, seeded, peeled, and chopped
 2 eggs
 1 cup egg product
 2 tablespoons water
 1 teaspoon dried basil, crushed
 1/4 teaspoon salt
 1/4 teaspoon ground black pepper
 Nonstick cooking spray
 1/4 cup shredded Monterey Jack cheese with jalapeno peppers
 Snipped fresh chives (optional)

For filling, in a medium bowl stir together tomatoes, cucumber, squash, and avocado. Set aside.

 In a medium bowl whisk together eggs, egg product, the water, basil, salt, and pepper. For each omelet, coat an 8-inch nonstick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to hot skillet. Quickly begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set.

Spoon 1/2 cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make four omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets.

 Sprinkle 1 tablespoon of the cheese over each omelet. If desired, garnish with chives.

Nutrition Facts Per Serving: 128 cal., 6 g total fat (2 g sat. fat), 97 mg chol., 357 mg sodium, 7 g carb. (3 g fiber, 4 g sugars), 12 g pro. Diabetic Exchanges Fat (d.e): 1; Mark as Free Exchange (d.e): 0; Lean Meat (d.e): 1.5; Vegetables (d.e): 1;

Quick and Easy Omelet
Indulge in breakfast in bed with this ready-in-minutes omelet. Round out the relaxing meal with fresh fruit or juice and toast.

Nonstick cooking spray
 2 cups refrigerated egg product, or 8 eggs
 2 tablespoons snipped fresh chives, Italian parsley, or chervil
 1/8 teaspoon salt
 1/8 teaspoon cayenne pepper
 1/2 cup shredded sharp cheddar cheese
 2 cups fresh baby spinach leaves or torn fresh spinach
 1 recipe Red Pepper Relish (see recipe)

 Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.

 In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.

 When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.

Red Pepper Relish
2/3 cup chopped red sweet pepper
2 tablespoons finely chopped green onion or onion
1 tablespoon cider vinegar
1/4 teaspoon black pepper

 In a small bowl combine pepper, green onion, vinegar, and black pepper.

Nutrition Facts Per Serving: 122 cal., 3 g total fat (2 g sat. fat), 10 mg chol., 404 mg sodium, 7 g carb. (3 g fiber), 16 g pro Diabetic ExchangesLean Meat (d.e): 2; Vegetables (d.e): 1.5; Fat (d.e): 0.5

Fresh Tomato Omelets with Mozzarella Cheese
This simple recipe whips together in minutes, so you can have a leisurely breakfast even on the go. If you prefer, substitute basil, dill, or marjoram for the oregano.

1 cup egg product  or 4 eggs, beaten
 1/8 teaspoon salt
 1/8 teaspoon ground black pepper
 Nonstick cooking spray
 1 tsp snipped fresh oregano or 1/4 tsp dried
 4 medium tomato slices
 1/4 cup shredded mozzarella cheese (1 ounce)

 In a small bowl, stir together eggs, salt, and pepper. Coat an unheated 8-inch nonstick skillet with nonstick cooking spray. Preheat over medium heat. Pour 1/2 cup of the egg mixture into the hot skillet.

 Immediately begin stirring egg mixture gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg mixture is set but shiny.

 Sprinkle 1/2 teaspoon of the fresh oregano or 1/8 teaspoon of the dried oregano onto eggs. Place 2 slices of tomato on top of one half of the egg mixture in skillet. Top with half the shredded mozzarella.

 With a spatula, lift and fold opposite edge of the omelet over tomato slices. Transfer to a warm plate. Repeat with remaining egg mixture, oregano, tomato, and cheese to make another omelet. Makes 2 servings.

Nutrition Facts Per Serving:  103 cal., 2 g total fat (1 g sat. fat), 9 mg chol., 463 mg sodium, 4 g carb. (1 g fiber), 16 g pro. Diabetic Exchanges Fat (d.e): 0.5; Lean Meat (d.e): 2; Vegetables (d.e): 0.5

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