The incredible, edible egg! I hadn’t had an egg in a long time–not intentionally, I just rarely cook breakfast unless it’s for a crowd.
And as one of the best jingles ever cleverly quipped, “I love eggs from head down to my legs!” While I noshed on this amazing, quick, heart healthy omelet for breakfast, it would equally make an excellent entree for dinner, especially since eggs are such a cheap protein. Below is the recipe for a basic omelet to which I added a “Spanish” filling, though you can really fill it with any combination of vegetables you like (I’ve suggested a few below the recipe!).
Spanish Egg White Omelet
- 4 egg whites + 1 whole egg (or 5 egg whites if you prefer to eliminate cholesterol altogether)
- 2 tablespoons skim milk
- 1 tablespoon + 2 teaspoons olive oil
- 1 small onion, chopped
- 1 cup tomatoes, chopped and seeded
- 1/2 teaspoon smoked paprika
- salt + pepper
- cilantro for garnish
1. Heat 2 tsp olive oil in a small saucepan over medium heat. Add the onion and cook until translucent, 3-4 minutes. Add the tomatoes and give a stir. Cook 2 minutes until tomatoes are sodt. Season with a dash of salt, plenty of black pepper, and the smoked paprika. Reduce the heat and keep the filling warm. (Note: I used cherry tomatoes because that’s what I had–any tomatoes would work–but do seed larger tomatoes; otherwise the filling will be too watery.)
2. Heat a 10 inch nonstick skillet over medium-high heat for 1 minute. Whisk the eggs and milk in a bowl, adding a dash of salt and some black pepper. Place a plate near the stove.
3. Add 1 tablespoon olive oil to the pan. Add the eggs and cook 30 seconds, undisturbed.* Reduce the heat to medium. Use a rubber spatula to pull the edges of the omelet away from the side, tilting the pan to allow the raw egg to fill in the gap. Repeat this until there is little to no raw egg left.
*Moving around the eggs is essentially the difference between an omelet and scrambled eggs. Resist the tempation and leave the eggs be!
4. Add one-half of the tomato-onion filling to one-half of the omelet. Remove the pan from the heat, and slide the omelet onto the plate, flipping the edge with no filling on top of the other, making a folded, crescent-shaped omelet. (This step is essentially one, continous motion and often the reason people say they can’t make omelets. They’re not always perfect, and they don’t have to be. If the fold isn’t perfect, it’ll still taste great!
5. Top the omelet with the remaining sauce and garnish with cilantro.
Other ways to fill your egg white omelet:
1. sauteed cremini mushrooms and onions + parsely for garnish
2. wilted spinach with garlic
3. sauteed onion, bell pepper, and black olives
4. smoked salmon + dill, topping the omelet with some nonfat plain Greek yogurt and more dill
5. roasted red peppers and sauteed onions, topped with pickled jalapenos and salsa