A French-style, folded omelet is one of the fastest protein-rich meals you can make. It is also an excellent strategy for healthy solo dining.
Nutrition Facts
235 calories, 20 g protein, 4 g carbohydrates, 1 g fiber, 15 g total fat, 6 g saturated fat, 228 mg cholesterol, 471 mg sodium.
Preparation time: 10 minutes
Serves Cooking time: 2 minutes
Omelet filling options are limitless. Try the variations below or improvise with leftover cooked vegetables or ingredients at hand.
You Will Need
2 cups baby spinach, rinsed
2 tablespoons crumbled cheese or feta cheese
1 tablespoon chopped scallion
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce, such as Tabasco
Pinch of salt
Pinch of freshly ground black pepper
1 teaspoon olive oil
What to Do
1. Bring about 1 inch (2.5 centimeters) of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely. (Alternatively,
place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave on high
for 1 to 2 minutes.) Place the spinach in a small bowl. Stir in the cheese and scallion.
2. Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl.
Heat oil in a 7- to 10-inch (18- to 25-centimeter) nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately stir egg mixture with heat-resistant rubber spatula or fork for a few seconds. Then use spatula to push cooked
portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in
areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost
set, and the bottom is golden. The entire cooking process should take about 1 minute.
3. Use a spatula to fold one-third of the omelet over the filling. Tip the skillet and, using spatula
as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.
No comments:
Post a Comment