Month: March 2022

Ingredients

• 4 eggs, beaten
• ½ teaspoon black pepper
• 3 tablespoons crumbled feta cheese
• 1 teaspoon milk
• 1 tablespoon vegetable oil

Directions

• Step 1In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.

• Step 2Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.

Nutrition Facts

Per Serving: 242 calories; protein 14.7g; carbohydrates 1.7g; fat 19.8g; cholesterol 384.6mg; sodium 298.5mg.

Ingredients

• ½ cup olive oil
• ½ pound potatoes, thinly sliced
• salt and pepper to taste
• 1 large onion, thinly sliced
• 4 eggs
• salt and pepper to taste
• 2 tomatoes – peeled, seeded, and coarsely chopped
• 2 green onions, chopped

Directions

• Step 1In a large frying pan or skillet, heat olive oil over medium-high heat. Sprinkle potatoes lightly with salt and pepper. Cook until golden brown and crisp.

• Step 2Once the potatoes are golden, stir in the onions. Cook, stirring occasionally, until onions soften and begin to brown.

• Step 3Meanwhile, beat eggs together with salt and pepper. Pour eggs into pan and stir gently to combine. Reduce heat to low and cook until eggs begin to brown on the bottom.

• Step 4Loosen bottom of omelet with a spatula, invert a large plate over the pan, and carefully turn the omelet out onto it. Slide the omelet back into the pan with the uncooked side down. Cook until eggs are set. Garnish omelet with tomato and green onion and serve warm.

Nutrition Facts

Per Serving: 252 calories; protein 5.4g; carbohydrates 10.7g; fat 21.5g; cholesterol 124mg; sodium 53.6mg.

Ingredients

• 4 ounces cream cheese, softened
• ½ cup fresh cilantro leaves
• salt and pepper to taste
• 3 tablespoons butter
• 8 eggs

Directions

• Step 1 Mix the cream cheese with the cilantro in a bowl, adding salt and pepper to taste.

• Step 2 Heat one-quarter of the butter in a well-seasoned omelet pan or 8 inch non-stick frying pan over medium-high heat. When the butter is hot and bubbling, swirl it around in the pan.

• Step 3 Just before the butter begins to brown, beat 2 of the eggs and pour into pan. Lower the heat.

• Step 4 After 10 seconds or so, the omelet will coagulate. Push the omelet to one side of the pan with a spoon or spatula, and let the raw egg run over the cleared skillet. Repeat this one more time, then take the skillet off the heat.

• Step 5 Dab one quarter of the herbed cream cheese along the middle of the omelet from one side to the other. Season the omelet with additional salt and pepper to taste. If it has not completely set, place the pan over medium heat for a half minute longer. When the omelet is set, slide it from the pan onto a plate so that the omelet rolls up and the herbed cream cheese runs along the length of the roll. Serve it right away. Make three more omelets the same way, making sure the pan and butter get good and hot before adding the beaten eggs. Serve each one as soon as it is cooked.

Nutrition Facts

Per Serving: 320 calories; protein 14.9g; carbohydrates 1.7g; fat 28.5g; cholesterol 426.1mg; sodium 287.9mg.

Ingredients

• 2 eggs
• 1 tablespoon milk
• salt and ground black pepper to taste
• 3 tablespoons cream cheese, softened
• 2 tablespoons seeded and diced tomato
• 1 tablespoon chopped fresh chives

Directions

• Step 1Whisk eggs, milk, salt, and pepper together in a bowl.

• Step 2Heat a 6-inch nonstick skillet over medium heat; pour egg mixture into the hot skillet, tilting so egg mixture covers the entire bottom of skillet. Slowly cook egg mixture until set, 5 to 10 minutes.

• Step 3Arrange small dollops of cream cheese onto half the omelet; sprinkle tomato and chives over cream cheese. Fold omelet in half over the fillings. Remove skillet from heat and cover until cream cheese has softened, 2 to 3 minutes.

Nutrition Facts

Per Serving: 260 calories; protein 15.6g; carbohydrates 3.1g; fat 20.8g; cholesterol 406.2mg; sodium 236.1mg.

Ingredients

• 2 tablespoons butter
• 1 small onion, chopped
• 1 green bell pepper, chopped
• 4 eggs
• 2 tablespoons milk
• ¾ teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 ounces shredded Swiss cheese

Directions

• Step 1Melt one tablespoon butter in a medium skillet over medium heat. Place onion and bell pepper inside of the skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

• Step 2While the vegetables are cooking beat the eggs with the milk, 1/2 teaspoon salt and pepper.

• Step 3Shred the cheese into a small bowl and set it aside.

• Step 4Remove the vegetables from heat, transfer them to another bowl and sprinkle the remaining 1/4 teaspoon salt over them.

• Step 5Melt the remaining 1 tablespoon butter (in the skillet just used to cook the vegetables) over medium heat. Coat the skillet with the butter. When the butter is bubbly add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.

• Step 6Sprinkle the cheese over the omelet and spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.

Nutrition Facts

Per Serving: 386 calories; protein 21.7g; carbohydrates 9.1g; fat 29.8g; cholesterol 429.8mg; sodium 1157.8mg

Ingredients

• 2 large eggs, room temperature
• 4 large egg whites, room temperature
• 1/4 cup fat-free milk
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 cup cubed fully cooked ham
• 1 tablespoon chopped onion
• 1 tablespoon chopped green pepper
• 1/4 cup shredded reduced-fat cheddar cheese

Directions

1. Whisk together first 5 ingredients.
2. Place a 10-in. skillet coated with cooking spray over medium heat. Pour in egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, top 1 half with remaining ingredients. Fold omelet in half. Cut in half to serve.

Nutrition Facts

1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

Ingredients

• 10 large eggs
• 2 tablespoons water
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons plus 2 tablespoons butter, divided
• 1 cup fresh or frozen corn, thawed
• 1/2 cup shredded cheddar cheese
• Fresh salsa

Directions

1. In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat 2 teaspoons butter over medium heat. Add corn; cook and stir 1-2 minutes or until tender. Remove from pan.
2. In same pan, heat 1 tablespoon butter over medium-high heat. Pour in half of the egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon half of the corn on one side; sprinkle with 1/4 cup cheese. Fold omelet in half. Cut in half; slide each half onto a plate.
3. Repeat with remaining butter, egg mixture and filling. Serve with salsa.

Nutrition Facts

1/2 omelet (calculated without salsa): 336 calories, 25g fat (12g saturated fat), 500mg cholesterol, 482mg sodium, 8g carbohydrate (3g sugars, 1g fiber), 20g protein.

Ingredients

• 3 large eggs
• 2 tablespoons water
• 1/8 teaspoon salt
• Dash pepper
• 1 tablespoon minced fresh chives
• 1 tablespoon butter
• 1/4 to 1/2 cup shredded cheddar cheese

Directions

1. In a small bowl, whisk eggs, water, salt and pepper. Stir in chives.
2. In a small nonstick skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.
3. When eggs are thickened and no liquid egg remains, sprinkle cheese on one side; fold omelet in half. Cut omelet in half; slide onto plates.

Nutrition Facts

1/2 omelet: 216 calories, 18g fat (9g saturated fat), 309mg cholesterol, 392mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 13g protein.

Ingredients

• 2 eggs
• a pinch of salt
• 2 grinds fresh ground black pepper
• ½ teaspoon water
• ½ tablespoon butter
• ¼ cup shredded cheese, ideally 2 tablespoons each shredded cheddar and Parmesan

Instructions

• *Read all instructions before you start! Whisk the eggs: In a small bowl, crack the eggs. With a fork, whisk vigorously together with the salt, pepper and water.

• Melt the butter: Heat a small 8-inch or 10-inch nonstick skillet over just below high heat, with the pan handle facing towards you. Add the butter and swirl the pan to fully coat. Wait until the butter starts to become foamy with large bubbles but not yet browned, then pour in eggs.

• Cook the omelette (0 to 15 seconds): When a skin just starts to form after 10 to 15 seconds, add the cheese (and other filling ingredients) in a line from left to right. Working quickly, run a small spatula under the far edge of the omelette to release it from the pan. Start to pull the eggs up and shake and tilt the pan to spread out any uncooked egg and allow it to cook. Using the spatula, roll the eggs up and over the cheese; this will be intentionally messy!

• Cook the omelette (15 to 30 seconds): Cook another 10 to 15 seconds until just barely set; the outside should be a pale golden and the inside soft and creamy. For a harder cooked omelette, cook several seconds longer. Turn off the heat.

• Flip the omelette onto a plate: To remove the omelette, hold a plate in one hand. Then pick up the pan with your right hand, thumb up, and quickly turn the pan upside down over the plate so that the omelette rolls off onto the middle of the plate, folding over itself into a rolled shape. Serve immediately.

Notes

*The cooking process goes fast, so make sure to read everything before you start. 

Nutrition facts

Total Fat 20.9g, Total Carbohydrate 4.3g, Sugars 0.6g, Vitamin B12 1.2µg