How to Make the Perfect Healthy Omelet

You can never have too many main course recipes, so give How to Make the Perfect Healthy Omelet a try. This gluten free, lacto ovo vegetarian, and primal recipe serves 1 and costs $1.43 per serving. One portion of this dish contains roughly 12g of protein, 6g of fat, and a total of 128 calories. 307 people were impressed by this recipe. If you have plum tomato, egg whites, green onions, and a few other ingredients on hand, you can make it. It is brought to you by Picky Eater Blog. From preparation to the plate, this recipe takes roughly 15 minutes. Taking all factors into account, this recipe earns a spoonacular score of 91%, which is amazing. Try Perfect Cheese Omelet, How To Make An Omelet, and College Cooking Crash Course: How to Make an Omelet for similar recipes.

Servings: 1

 

Ingredients:

Optional: handful diced baby spinach

1/4 cup diced bell pepper

1/4 teaspoon brown mustard seeds

3 egg whites, and a tiny bit of yolk (maybe 1/4 of the yolk)

2 green onions, finely chopped

1 Tbsp low fat organic milk

1 tsp olive oil

Sprinkle of black pepper (to taste)

1/4 cup diced plum tomato

Sprinkle of salt (to taste)

1/8 teaspoon turmeric

Equipment:

whisk

bowl

frying pan

spatula

Cooking instruction summary:

Combine salt, pepper, eggs and milk in a small bowl. Stir with a whisk until just blended (do not overbeat).Heat oil in a large skillet over medium-high heat. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently. Add onions; cook 30 seconds or until soft, stirring frequently. Add tomato, bell pepper and spinach; cook 1 minute or until very soft, stirring frequently.Lower heat to medium. Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge.Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a plate. Enjoy!

 

Step by step:


1. Combine salt, pepper, eggs and milk in a small bowl. Stir with a whisk until just blended (do not overbeat).

2. Heat oil in a large skillet over medium-high heat.

3. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently.

4. Add onions; cook 30 seconds or until soft, stirring frequently.

5. Add tomato, bell pepper and spinach; cook 1 minute or until very soft, stirring frequently.Lower heat to medium.

6. Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge.Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a plate. Enjoy!


Nutrition Information:

Quickview
130k Calories
12g Protein
5g Total Fat
9g Carbs
100% Health Score
Limit These
Calories
130k
7%

Fat
5g
8%

  Saturated Fat
0.78g
5%

Carbohydrates
9g
3%

  Sugar
5g
6%

Cholesterol
0.75mg
0%

Sodium
381mg
17%

Get Enough Of These
Protein
12g
25%

Vitamin K
203µg
194%

Vitamin A
4741IU
95%

Vitamin C
68mg
83%

Vitamin B2
0.54mg
32%

Selenium
19µg
27%

Folate
104µg
26%

Manganese
0.46mg
23%

Potassium
629mg
18%

Vitamin E
2mg
15%

Magnesium
51mg
13%

Vitamin B6
0.24mg
12%

Fiber
2g
11%

Iron
1mg
9%

Calcium
81mg
8%

Phosphorus
76mg
8%

Copper
0.13mg
6%

Vitamin B3
1mg
6%

Vitamin B1
0.09mg
6%

Vitamin B5
0.44mg
4%

Zinc
0.55mg
4%

Vitamin B12
0.15µg
3%

Vitamin D
0.18µg
1%

covered percent of daily need
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