Veggie Omelette With Greens
As a nutritious and filling dish, a veggie omelette is a versatile meal that can be enjoyed any time of the day. While it is a classic for breakfast or brunch, it is also a popular option for a quick and healthy lunch or dinner.
Serving
1
Ingredients
1 tablespoon butter. Used not only to grease the pan to ensure it's easy to flip the omelette, but it also adds lots of flavour.
3 large eggs
¼ cup finely diced red onion
¼ cup finely diced bell pepper (any color)
¼ cup sliced mushrooms
½ cup baby spinach leaves
¼ cup sliced tomatoes
Salt and black pepper to taste
Approx. Timing
Prep Time: 15minutes
Cooking Time: 5 minutes
Total Time: 20 minutes
Instructions
Saute the veggies on the butter over light to medium heat, and season with salt and pepper. Saute for 3-4 minutes, especially if you like veggies a little crunchie.
One the side, whisk the eggs until looking fluffy and foamy. You can always add a 1/4 teaspoon of cream of tartar if you want your omelette to be really fluffy. Some people to achieve the super fluffy effect, like to separate the egg whites from the yolk first, and add the cream with the egg whites separately and mix if well and then put it all together again with the egg yolks.
Pour the mixed eggs into the pan on top of the cooked veggies, and let it cook at slow heat.
Fold it to finish. Like a good spaniard that I am, I personally place a plate over the skillet and turn it over so it cooks on the other side that way and the omelett finish is rounded rather than a 1/2 moon, but please, do not try this if you are not confident.
Ready to be served. A good omelette with a good salad on the side, where you can add greens, radishes, cucumbers, avocado, olives, cherry tomatoes, and really anything you like. A slice of rye or buckwheat toast will complete your dish.
Tips and Variations
Swap the veggies listed here for any of your favorites, or include animal protein like salmon or roasted chicken breast.
Cheese can be added in moderation like mozarella or Swiss.
Feel free to double or triple the ingredients to make more than one omelet, or repeat to make individual ones.
To store, keep leftovers in an airtight container in the fridge for 1-2 days maximum. Reheat in the microwave or in a pan on low heat. It is always preferable to eat it fresh.
You can top the omelette with other spices rather than salt and pepper like turmeric, red pepper flakes or parsley.
Ingredients’ Goodness
Eggs: To have a clearer picture about eggs, whether they are good or not good for you, here some facts. One egg contains:
75 calories
5 grams of fat
6 grams of protein
0 carbohydrates
67 milligrams of potassium
70 milligrams of sodium
210 milligrams of cholesterol
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many metabolic steps
Considerations for consumption
Eat eggs in moderation. Most people can eat eggs, as they are highly nutritious, and studies show that up to one egg per day is safe for most healthy adults. However, those with pre-existing health conditions like heart disease or high cholesterol should consult a doctor, as they may need to limit their intake.
Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared with other sources of cholesterol.
For example, people typically eat eggs with other foods high in salt, saturated fat and cholesterol such as bacon, cheese and butter. These foods are known to increase heart disease risk and you should eat them sparingly.
An egg on its own is a nutritious option for breakfast, lunch or dinner. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
Vegetables: packed with vitamins, minerals, fiber, and antioxidants that help protect your body and reduce the risk of chronic diseases. They aid in digestion, help manage blood pressure and blood sugar, and can assist with weight management because they are low in calories but high in fiber and water. Eating a variety of colorful vegetables is particularly beneficial to ensure you get a wide range of nutrients.
