Cheesy Vegetable Omelet

While an omelet is generally thought of as a breakfast item, it can really be eaten anytime of the day and is an “eggcellent” choice for a meal. One of the nice things about an omelet is that you can really add anything you want to it. In this case, to keep things healthy but tasty, we made it a veggie omelet with a little bit of cheese to ensure a nice mixture of flavor.

Omelet Complete
To make an omelet might seem like a daunting task, especially at the thought of having to fold it over. But rest assured, these instructions and ingredients will make it a breeze. As you become more comfortable with the process of making one, you can experiment with different ingredients and quantities.
So let’s get cracking!  

Ingredients You Will Need:

• 2 Egg Whites (We purchase the egg whites that come in a carton – you can choose any brand you are comfortable using for them)
• 1 Large Egg (Our preference is Eggland’s Best)
• Non-Stick Cooking Spray – Olive Oil
• Cheddar Cheese (We use Kraft brand and the version that comes in a bar form rather than shredded – less ingredients in the bar)
• Onion
• Garlic
• Green Pepper
• Broccoli
• Plum Tomato
• Seasoning of choice (Italian Seasoning works well)


Materials Needed:

• Wax Paper
• Measuring Spoon
• Non-Stick Frying Pan
• Spatula
• Knife

First things first, make sure to wash off all of the vegetables that don’t have anything to peel off. This way you know that what you are going to be eating will be clean. We simply run them under warm water, take a little soap and quickly scrub, then rinse off under warm water and then quickly under cold water.

Once that’s taken care of, the next thing you should do is cut up your vegetables. For one person, you may need only ¼ to ½ of the pepper, a handful of broccoli, a small slice of the onion, and one clove of garlic. Of course, depending on the person, you can add more or less. Now, you can chop them into little pieces or simply dice them to have larger pieces, again though, it’s really just personal preference. I found if you are someone who is introducing yourself to vegetables that cutting up tiny pieces helps ease the mind. If you are someone who loves vegetables, leaving bigger pieces gives the omelet a vegetable platter like feel to it.

Omelet Makings
When it comes to cutting up the garlic, be sure to take out the center of the clove as this has been shown to cause gas issues in some people. Also, you will want to make sure the garlic sits out for 10 minutes after chopping it up to allow it’s health benefits to really come through. Take your cheese and cut a thin slice off of the bar, then cut that slice into 5 smaller slices.

After cutting up your vegetables, you can prepare your pan. Be sure to be generous enough to cover the entire pan with the non-stick cooking spray as this will be vital for the successful outcome of the omelet.

Omelet Spray
Crack you egg and drop into the pan. Take your tablespoon measuring spoon and measure out 6 tablespoons of egg whites (3 tablespoons equals 1 egg white). Pour each tablespoon into the prepared pan.

At this point, if it hasn’t been 10 minutes yet, you can still add in your other vegetables but wait to turn the burner on. If it has been 10 minutes, add in all your vegetables and place the cheese on top and turn the heat on to just over medium heat. This is also where you can add seasoning if you like. We just found that it adds to the omelet. You can put on as much as you like.

Omelet Pan 1
This is where being patient will come into play. You will want to time it carefully so that you don’t fold the omelet too soon and you don’t want to wait to the point where it’s overdone either. The trick that we do is to let the omelet just cook until it starts to bubble on the entire mixture. The edges should start turning brown or be brown, making this a good indicator as to when it will be okay to move the omelet. The reason you will want to allow it to cook through is so that when you do fold it, the entire half you’re folding over stays together and you won’t have to flip the omelet to cook each side. This ensures that the omelet doesn’t break apart.

Omelet CookingOmelet Flipped
Once it’s ready to be folded over, do so with the spatula and press down to ensure that there is not liquid oozing out. If there is, allow to cook for another minute or two, pressing down frequently to help speed the process up.
Once the omelet is cooked to your liking, you may scoop it up with the spatula and place on a whole grain wrap or whole grain bread of your choice and enjoy!

Omelet Complete


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