Month: March 2022

Ingredients

• 3 eggs

• 1 small onion finely chopped

• 1 small tomato finely chopped (optional)

• 1 green chilli finely chopped

• 2 tbsp(Table spoon) fresh coriander chopped

• ½ tsp chilli powder (or cayenne pepper)

• ½ tsp turmeric powder

• Salt to taste

• 2 tbsp vegetable oil or butter

• 1 tsp lemon juice

Directions:

1. Add the chopped onions, green chillies, coriander, chilli and turmeric powder to a bowl. Give it a mix. Break in the eggs and whisk lightly. Season to taste.
2. Heat the oil in a large non stick frying pan.  Pour in one-third of the egg mix in the pan. Give it a quick swirl making sure to distribute it evenly across the pan. Cook the underside for a minute on medium heat till it sets, is light brown and slightly crisp around the edges. Flip the omelette over and cook for a further minute on medium heat. Set aside & keep warm. Repeat and fry two more masala omelettes.

Fold over the ready masala omelette, pour over the lemon juice and serve stuffed in bread or rolled up in chapatti. And dunk in sweet chilli sauce or tomato ketchup.

Nutrition Facts:

Energy 250cal, protein 14g, carbohydrates 4.6, Fat 18.4, Magnesium 8.2, cholesterol 0mg.

Ingredients

• 3 tablespoons olive oil, or as needed
• ¼ cup chopped onion
• ¼ cup chopped green pepper
• 1 pound ham steak, cut into small pieces
• 1 teaspoon garlic salt
• 5 large eggs
• 4 asparagus spears, chopped
• 2 tablespoons milk (Optional)
• 2 slices Provolone cheese

Directions

• Step 1 Heat olive oil in a pan over medium heat; add onion and green pepper. Cook and stir until onion is slightly brown, about 5 minutes. Stir in ham and garlic salt.

• Step 2 Beat eggs, asparagus, and milk together with a whisk or a fork in a bowl; pour over ham mixture. Add whole Provolone cheese slices or break them into pieces. Cook until eggs begin to set, about 3 minutes. Gently fold the omelet in half; cook until cheese melts, about 2 minutes.

Cook’s Notes:

Any meat or cheese can be added to the omelet.

More asparagus spears can be added if desired.

Nutrition Facts

Per Serving: 739 calories; protein 67.1g; carbohydrates 6.4g; fat 48.8g; cholesterol 531.9mg; sodium 4191.4mg. 

Ingredients

• 2 tablespoons olive oil
• 6 spears fresh asparagus, trimmed and chopped
• ½ red bell pepper, chopped
• ½ cup cherry tomatoes, halved
• ½ cup chopped fresh spinach
• ½ teaspoon minced garlic
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• salt to taste
• 2 tablespoons butter
• 6 large eggs
• ¼ cup whole milk
• ½ cup crumbled feta cheese
• ¼ cup shredded Cheddar cheese

Directions

• Step 1 Heat olive oil in a large skillet over medium heat; cook and stir asparagus and red bell pepper until the vegetables start to soften, about 3 minutes. Stir in cherry tomatoes, spinach, garlic, oregano, basil, and salt and continue cooking until tomatoes are soft and spinach has cooked down, another 3 to 5 minutes. Remove from heat and transfer vegetables to a plate.

• Step 2 Melt butter in clean skillet over medium heat. Whisk eggs and milk in a bowl and pour into hot butter, swirling skillet to cover entire bottom with egg mixture. Pull up an edge of the omelet with a spatula and tilt pan to allow unset egg to run underneath and cook; continue around pan, lifting omelet edge and tilting pan, until all the egg mixture is set. Sprinkle omelet with salt.

• Step 3 Spoon cooked asparagus mixture onto one side of the omelet and sprinkle with feta and Cheddar cheeses. Gently fold half the omelet over the vegetables and cheese and press edges lightly to seal in the filling. Cook until filling is hot and Cheddar cheese has melted, 1 to 2 more minutes. Cut in slices to serve.

Nutrition Facts

Per Serving: 321 calories; protein 15.5g; carbohydrates 5.3g; fat 27g; cholesterol 319.9mg; sodium 451.8mg.

Ingredients

• 2 tablespoons olive oil
• 1 large baking potato, peeled and sliced 1/4 inch thick
• 6 eggs, beaten
• salt and pepper to taste

Directions

• Step 1Heat oil in a large skillet or frying pan over medium-high heat. Spread potato slices across bottom of the pan and cook, turning once, until golden on both sides. Remove slices from pan and drain.

• Step 2When all potato slices have been cooked, return them to the pan. Turn heat to high. Pour on the beaten eggs and season with salt and pepper. Tilt the pan so that the eggs flow to the bottom of the pan. Turn heat to medium low. Cover pan with a plate and flip pan so that frittata is turned out onto plate. Slide the frittata back into the pan with the uncooked side down. Cover and let cook another 2 minutes.

• Step 3When frittata is finished cooking, remove it from the pan and drain briefly on paper towels before serving.

Nutrition Facts

Per Serving: 238 calories; protein 10.9g; carbohydrates 17.2g; fat 14.3g; cholesterol 279mg; sodium 109.3mg.

Ingredients

• 1 onion, diced
• 1 clove garlic, crushed
• ½ cup sliced fresh mushrooms
• ¼ cup diced green bell pepper
• 12 medium shrimp – peeled and deveined
• 5 eggs
• ½ cup milk
• 1 teaspoon curry powder
• salt and pepper to taste
• 1 tablespoon olive oil
• 4 ounces shredded Cheddar cheese
• 1 tomato, sliced

Directions

• Step 1In a medium nonstick saucepan over medium heat, cook and stir the onion, garlic, mushrooms and pepper until tender, about 5 minutes Mix in shrimp, and cook until opaque. Remove from heat, and set aside.

• Step 2In a medium bowl, beat together eggs and milk. Mix in curry powder, salt and pepper.

• Step 3Heat the olive oil in a skillet over medium heat. Pour in egg mixture, and cook 5 minutes, or until firm. Top with Cheddar cheese, tomato and the onion and shrimp mixture. Fold eggs over filling, and serve warm.

Nutrition Facts

Per Serving: 292 calories; protein 20.8g; carbohydrates 7.6g; fat 20.1g; cholesterol 292.1mg; sodium 306.3mg.

Ingredients

• 2 eggs
• 1 tablespoon 35% heavy whipping cream
• 1 tablespoon coconut oil

Directions

• Step 1Whisk eggs and heavy cream together in a bowl until smooth.

• Step 2Melt coconut oil in a skillet over medium heat. Pour in egg mixture and cover skillet with a lid. Cook until eggs begin to set, about 5 minutes. Fold omelet in half; cover and continue cooking until firm, about 5 minutes more. Transfer to a plate using a flat spatula.

Cook’s Notes:

Either natural or aroma-free coconut oil are delicious. Butter can also be used in place of coconut oil.

Add cheese, pre-cooked meat, spices, leftovers, Keto-friendly vegetables, etc. when omelet is half-cooked, if desired. Keep an eye on your eggs – they are easy to overcook.

Nutrition Facts

Per Serving: 312 calories; protein 12.9g; carbohydrates 1.2g; fat 29g; cholesterol 392.4mg; sodium 145.7mg.

Ingredients

• 3 eggs
• 1 tablespoon milk, or as needed
• salt and freshly ground white pepper to taste
• 2 tablespoons butter
• ¼ cup shredded Emmentaler cheese

Directions

• Step 1Beat eggs in a bowl with a whisk. Add milk and season with salt and white pepper. Whisk for a few minutes until egg mixture is foamy; beating in air makes the omelette fluffy.

• Step 2Melt butter in a small, nonstick skillet over medium-low heat. Pour in egg mixture and twirl skillet so bottom is evenly covered with egg. Cook for 1 minute until egg starts to set. Lift edges with a spatula and tilt the skillet so uncooked egg mixture can run towards the bottom of the skillet to set. Repeat until no visible liquid egg remains.

• Step 3Carefully flip omelette and cook for another 30 seconds to 1 minute. Sprinkle Emmentaler cheese in one line in the middle of the omelette and fold omelette in half. Cook for 20 seconds, then slide omelette onto plate.

Cook’s Note:

You can use any kind of cheese in this omelette, we just love Emmentaler cheese.

Nutrition Facts

Per Serving: 509 calories; protein 25.5g; carbohydrates 1.9g; fat 44.9g; cholesterol 579.4mg; sodium 637.5mg.

Ingredients

• 5 eggs
• 4 tablespoons whole milk
• 4 tablespoons sunflower seeds
• 1 teaspoon roasted flax seeds
• 1 teaspoon dried chervil
• ½ teaspoon dried Italian herbs
• 1 small clove garlic, minced
• ½ teaspoon sea salt
• 1 teaspoon freshly ground black pepper
• 1 tablespoon olive oil
• ¼ teaspoon dried basil
• 3 slices Gouda cheese
• 4 leaves fresh basil, chopped

Directions

• Step 1Combine eggs, milk, sunflower seeds, flax seeds, chervil, Italian herbs, garlic, salt, and pepper in a bowl and mix with a fork.

• Step 2Heat olive oil in a nonstick skillet over medium heat. Pour in egg mixture. Cook until egg starts to set, about 5 minutes. Sprinkle with dried basil and lay sliced Gouda cheese on top. Cut into 2 halves using a spatula. Fold each omelette in half and turn over. Cook for another minute. Serve garnished with fresh basil.

Nutrition Facts

Per Serving: 490 calories; protein 28.8g; carbohydrates 7.6g; fat 39.4g; cholesterol 457.1mg; sodium 941.4mg.