How do you take your eggs for breakfast? If you’re looking to make a switch from scrambled or over easy to something heartier, try an omelet for a healthy morning meal. Omelets can be enjoyed on all Phases of the South Beach Diet and are delicious prepared with a variety of fillings. Choose chopped fresh vegetables such as red bell peppers, spinach, mushrooms, and onions and sauté them in a little extra-virgin olive oil or canola oil before adding to the omelet; you can also add lean boiled ham, precooked turkey bacon, or precooked turkey sausage, and/or reduced-fat cheese. Preparing an omelet doesn’t have to be a challenge. Just follow these simple steps:
-
Crack
2 eggs (or 3 egg whites) into a bowl.
-
Beat the
eggs with a whisk or fork
until the whites and yolks are combined but not foamy. You can add a couple
tablespoons of fat-free or 1% milk or water to make the eggs fluffier.
-
Add a
little salt and pepper
to taste.
-
Heat an
8" to 10" nonstick skillet over medium heat. The smaller the skillet, the easier it
will be to fold your omelet. You’ll know it’s hot enough when a drop of water
sizzles in the skillet.
-
Coat the
pan with a little extra-virgin olive or canola oil and heat the oil until hot but not smoking.
-
Pour in
the eggs and gently shake the pan
back and forth to make sure the eggs are evenly distributed.
-
Gently
push the cooked egg toward the center and tilt the pan to allow the uncooked liquid to flow to
the edges of the skillet. The eggs will begin to set after 20 to 30 seconds.
-
When
nearly all the liquid is set, start adding your filling down the middle of the omelet. Don’t add too much, or you
may have a hard time folding it. Let the filling cook for about 15 seconds.
-
Fold one
half of the omelet
over the other using a spatula, and let the omelet cook a little longer to make
sure the filling is hot.
- Slide the finished omelet out of the skillet and onto a plate. Garnish with a sprig of parsley or another herb, if desired.
