How to Make an Omelet the South Beach Diet Way

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:

  1. Crack 2 eggs (or 3 egg whites) into a bowl.

     

  2. 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.

     

  3. Add a little salt and pepper to taste.

     

  4. 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.

     

  5. Coat the pan with a little extra-virgin olive or canola oil and heat the oil until hot but not smoking.

     

  6. Pour in the eggs and gently shake the pan back and forth to make sure the eggs are evenly distributed.

     

  7. 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.

     

  8. 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.

     

  9. 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.

     

  10. Slide the finished omelet out of the skillet and onto a plate. Garnish with a sprig of parsley or another herb, if desired.

     

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