Want to make a quick meal and healthy choice with what you have on hand? Consider whipping up an omelet and spring sides for a healthy choice at breakfast, lunch, or dinner. Right now, spring greens and asparagus are at peak season. Best of all, an omelet and spring sides can be made in minutes with little advance preparation. Whenever you can’t think of what to make, cook an omelet and spring sides for a quick meal and healthy choice that leaves you satisfied especially when you add a slice of sour-dough 100% whole grain toast.
We make our own whole wheat sourdough bread on Sundays using a French started we bought from Nichols Garden Nursery in Albany, Oregon. And we ordered our 100% whole wheat flour that is stone ground from Homestead Grist Mill in Waco, Texas to make sure our flour is freshly milled. Yes, my husband and I are foodies because we love real and unprocessed food that tastes great.
Here’s my recipe for my favorite omelet recipe that you can make in minutes for a quick meal and healthy choice!
Basil Cherry Tomato Cheese Omelet
Ingredients:
1 whole egg, 1 egg white whisked
1 teaspoon olive oil
2 teaspoons grated Parmesan cheese
1 Tablespoon low fat ricotta cheese
1 Tablespoon chopped fresh basil
3 Cherry tomatoes sliced
¼ teaspoon freshly grated nutmeg
Salt and pepper to taste (optional)
Directions:
- Heat small round skillet to medium high heat.
- Add 2 teaspoons olive oil and turn down heat to medium.
- Beat 2 eggs with whisk.
- Add seasonings.
- When pan is hot, pour in eggs.
- Spread basil, sliced tomatoes, and cheeses over eggs.
- Cook until eggs are set, not runny.
Serve with sauteed asparagus and sourdough 100% whole wheat toast or other sides.
Nutrient Analysis:
Calories: 176
Total Fat: 12 grams
Carbohydrates: 4 grams
Protein: 15 grams
Saturated Fat: 4
Sodium: 218 grams
Fiber: 1 gram
When making an omelet, vary the ingredients with what you have on hand for a quick meal and a healthy choice. For example, consider omitting cheese if lactose intolerant and substitute, spinach, bell peppers, or finely chopped cooked broccoli for cheeses.
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To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Speaker, Registered Dietitian-Nutritionist, Healthy Eating Coach