There are many bad ways to make an omelet. I know this because I’ve made them.
In researching the best way to make an omelet for the Men’s Health A Man, A Pan, A Plan cookbook, I cooked (and subsequently ate, often with tears streaming down my face) many omelets that were nowhere near the best.
After many broken eggs, I finally cracked the code.
The best way to cook an omelet is to use the right pan, real butter, low heat, and some healthy greens folded right into the eggs.
And from a nutritional perspective, you can’t do much better than an omelet when it comes to healthy breakfast.
One large egg contains six grams of protein and all nine essential amino acids, particularly the muscle-building leucine. But what about the cholesterol, you say?
New research states that dietary cholesterol (i.e., the kind always associated with egg consumption) doesn’t negatively affect your blood cholesterol and may, in fact, improve it. Brown, blue, white, speckled, organic—all eggs have the same protein, fat, and carbohydrate content.
Benne Ochs
Three-Egg Spinach Omelet with Sharp Cheddar
Too many short-order cooks at diners ruin omelets by burning the eggs over too-high heat. Coax them to perfection over a low flame—and work in some greens while you’re at it.
What You’ll Need:
1 Tbsp butter
1 handful fresh baby spinach
3 large eggs, beaten well
1/4 cup shredded sharp Cheddar
How to Make It:
1.In a large nonstickpan, melt the butterover medium-low heat. Add the spinach and saute until just wilted, 1 to 2 minutes. Add the eggs and cook, undisturbed, until set, 3 to 4 minutes.
2. Starting one third of the way in, make a line using all the cheese. With a spatula, fold the edge of the eggs over the cheese. Then carry the pan to a serving plate and use the spatula to gently guide the omelet to the plate, continuing to roll the omelet so that it sits in a tubelike shape. Feeds 1
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Nutrition: 435 calories, 26g protein, 3g carbs (1g fiber), 35g fat
Upgrade It!
You can make this omelet even more delicious with any one of the steps that follow. You can even do all three (show-off).
If you have 5 minutes…
Whip up a quick blenderized salsa. To a blender, add 1 medium tomato, chopped; ¼ white onion, chopped; ½ jalapeño (seeds or no seeds, your call); and a handful of cilantro. Pulse until slightly chunky. Season with salt and pepper. So much better than ketchup.
If you have 10 minutes…
rudisill
Sizzle ’shrooms. In a cast-iron pan over medium high, heat 1 tsp canola oil. When the oil shimmers, add 3 oz mushrooms (cremini, oyster, shiitake, and/or trumpet), sliced. Stir occasionally, until browned, 5 to 7 minutes. Remove from heat, season with salt and pepper, and add to the omelet when you add the cheese.
If you have 15 minutes…
Add smokiness and meatiness with chorizo. In a small nonstick pan over medium high, heat 1 tsp canola oil. Add 3 oz Mexican chorizo and cook, stirring occasionally, until cooked through and browned, 8 to 10 minutes. Transfer to a plate lined with paper towels to drain and cool slightly. Add to the omelet when you add the cheese.
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