I am a big fan of breakfast for dinner. And breakfast for lunch. Breakfast for breakfast is always a winner, too! Anytime you eat it, this omelet is an easy way to power up with a lot of protein and hardly any fat. I like to squeeze as many veggies into mine as possible. If I have time, I roast some zucchini and squash to give my omelet an extra boost of yum. Fresh or frozen spinach is this meal’s bff if you’re facing a time crunch, and will make your bod purr with Vitamin A and hum with a lil Vitamin C and Calcium, too. For a heavier meal, add a slice of cheese or some shrimp or chicken. I think you’ll be surprised, though, at how skillfully egg whites, beans and veggies fill you up! Add a slice of whole grain toast, and you boost the essential component of fiber found in your beans and veggies. Skip the butter–use your toast to mop up your overflowing omelet, and you’ll never miss the extra fat!
Ingredients (1 omelet):
4 egg whites
1 TBSP skim milk
2 tsp olive oil
3 cups fresh spinach leaves, or 1 cup frozen spinach
1/2 Zucchini or squash, and/or 1/2 head broccoli (any of your favourite veggies will do!)
1 clove minced garlic
1/4 cup reduced-sodium refried beans
salt & pepper to taste
optional stuffing: a slice of cheddar or pepper jack, shrimp, or grilled chicken
optional toppings: salsa, avocado slices, hot sauce, a dollop of fat-free sour cream
1. Assess your veggie situation. Fresh and frozen spinach are both quick-cooking ingredients. If you’re also using heftier veggies like broccoli, sautee them first with 1 tsp. olive oil. When they begin to soften, add the garlic. Transfer them to a plate when they’re done and cover to keep them warm. Then let your spinach have a turn.
2. If you have a microwave, give your beans a quick zap. If not (I know, I know–I’m old fashioned girl) warm them with the spinach when it’s nearly cooked through.
2. While your veggies are cooking, whisk egg whites and milk with a pinch of salt and pepper. Really put some elbow grease into your whisking–it’s good for the ol’ biceps, and makes your omelet super fluffy!
3. I find it easiest to cook my omelets on both sides, making a pancake-like disc, and fold everything in afterward. Coat your smallest frying pan with a teaspoon of olive oil (this isn’t necessary in a non-stick pan, but makes it easier to keep your omelet in one piece when you flip.) Cook over the lowest heat possible. Gently loosen the sides of the omelet when it begins to look firm; your uncanny female intuition will tell you when it’s time to flip! I like to double up on spatulas, which makes it easier to get my omelets flipped completely over.
4. After the omelet has cooked through on both sides, transfer it to your plate. Spread one side with beans and fold in your veggies. Don’t worry if your omelet won’t stay closed–I always end up making a mess of mine. Try a strategically-placed toothpick to keep yours neat, or serve it over a bed of your left-over veggies!