Omelets - The Making of a Healthy Meal

Chances are if you have considered a change to a healthier diet, you have probably thought about how to improve your breakfast meal. Breakfast, the most important meal of the day is often rushed and nutritional needs tossed out the window in the interest of saving time by having a meal on the go. Omelet dishes can be a healthy addition to the morning menu which do not require lengthy preparations while cooking.

The first consideration you must make in adding omelets as a regular item on your daily menu, is how much cholesterol intake can you handle. There are different opinions on what the impact of increasing your egg intake is on your cholesterol level. This article won't provide information on making decisions on your intake level but I will recommend you discuss it with your doctor before increasing your egg intake substantially. Even if having an omelet from whole eggs every day is not medically possible for you, there are alternatives.

Omelets made from whole eggs provide 6.5 grams of protein each. Adding this protein to your morning meal, or even to an evening meal helps your energy levels through the day and provide for your body's ability to maintain itself. That same large egg has 70% of the daily recommended allowance for cholesterol. However if you remove the yolk, the egg white alone has more than 3 grams of protein and has no cholesterol. If you cannot fathom eating just the egg whites, mix 2 egg whites with one whole egg. Egg whites make an excellent omelet dish and may offer your breakfast solution if your doctor advises against frequently consumption of whole eggs.

Another substitution of the whole egg is a frozen egg product. Several companies make this item but probably the most well known one is Egg-Beaters. When using Egg Beaters a quarter cup is equivalent to an egg and has 6 grams of protein and no cholesterol. However, Egg Beaters have 115mg of sodium which should be considered as you build your healthy menu plan.

Once you have the medical clearance to add more eggs to your diet, or have planned to use egg whites, or Egg Beaters, there are a number of omelet dishes you can consider adding to your breakfast choices and even some you can use as a snack or a dinner item.

The omelet dishes provided in the following recipes provide for use of whole eggs, egg whites, or egg beaters. Eggs and egg beaters are interchangeable but when using an egg white in place of either, you may need to add an additional one to make the omelet dish provide enough for your required servings.

Omelets are versatile menu items and don't have to be kept to just the standard breakfast fare with the normal meats and cheeses. Here are a few healthy omelet dishes to get you thinking about what ingredients you might choose in your next menu addition.

Omelet Dish Number One: Seafood Omelet

4 eggs

¾ cup cooked seafood (shrimp, scallops, crab, lobster) chopped in small pieces

1/4 c. milk

Dash of lemon-pepper or garlic seasoning

Butter to cook omelet in

1/3 c. grated Colby Jack or Swiss cheese

Mix eggs and seasoning thoroughly in large bowl with milk.

Heat an omelet pan or skillet with butter until it melts. Slowly add half of the egg mixture while shaking pan. Lift the edges with a rubber spatula.

After the edges firm up and start to brown, add the seafood, cheese and rest of the egg mixture. Cook slowly over low until edge is browned and you can slide the omelet around the pan. Remove to plate and fold the sides in to close up the ingredients.

Omelet Dish Number Two: Green Chile Cheese Omelet

1 Dozen Eggs

1 Cup Milk

Mix the above ingredients in a blender until frothy. Using two 8 inch skillets, cook half the egg mixture in each skillet. Cook on a medium to low temperature to prevent burning or over browning. When cooked place one on a platter and

1 small can green chili peppers

1 8 oz. tub of soft. cream cheese

1 c. milk

1/2 c. finely chopped tomatoes

Check every few minutes for doneness by pressing the center of eggs or lifting edge to make sure bottom isn't burning. If it is browning too quickly, lower heat. When omelets are cooked place one on a platter. Reserve 2 tablespoon cream cheese and spread the rest on the omelet on the platter. Sprinkle 3/4 of the green chilies on top of the cream cheese.

Lay the other omelet on top of first one like stacking pancakes.. Spread remaining cream cheese on top, add green chilies and the chopped tomatoes over the whole top of the omelets. Cut into wedges to server

Serves 4-6.

Omelet Dish Number Three: Salmon, Spinach, and Cheddar Omelet

This is a versatile omelet. You can switch cheeses, or even meats and the base omelet can be adapted to what you change to. Instead of salmon, spinach, cheddar, you might do bacon, spinach, swiss. The combinations are endless.

2 ounces cooked salmon, flaked

garlic clove, finely chopped

3 cups baby spinach

1/2 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon unsalted butter

5 eggs, lightly beaten

1/2 cup grated reduced-fat cheddar cheese

Heat a small amount of olive oil in a large skillet over medium-high heat.

Add the garlic and spinach and cook for 2 to 3 minutes. You want the spinach to be wilted. Add salt and pepper. Remove to a bowl and add salmon.

Wipe out the skillet and melt the butter over medium-high heat.

Season the eggs with the salt and pepper.

Pour the eggs into the skillet and shake the pan so they spread out.

Lift the eggs around the edges occasionally to let any uncooked portion flow underneath.

Cook until the bottom is firm. Sprinkle the cheese evenly over the eggs. Add the spinach-salmon mixture over the cheese; cook for 20 seconds more. Slide to plate and fold over as you do

Omelet Dish Number Four: Avocado Omelet

2 eggs

1 tbsp. water

1/4 tsp. salt

1 tbsp. butter

Mix eggs, water and salt. Heat butter in 8" skillet until hot. Pour in egg mixture. Carefully push cooked egg to center, tilting pan occasionally so uncooked eggs can flow to the bottom.

1/2 ripe avocado, peeled & sliced (save 2 slices for the topping)

4 slices tomato

1/4 c. alfalfa sprouts

Arrange avocado, tomato slices and sprouts on half of omelet. Fold omelet over and turn out on plate.

2 tbsp. plain yogurt

1 tbsp. chopped walnuts

Top omelet with avocado slices, yogurt and nuts.

Omelet Dish Number Five: Mango and Ricotta Omelet

4 green onions, finely chopped

1/2 cup liquid egg substitute (Egg Beaters)

1/4 teaspoon black pepper

1/4 teaspoon salt

1/2 cup ricotta cheese

1/2 cup chopped mango

Instructions:

Heat a small amount of olive oil over low heat in a medium-size pan. Add the onions and saute just until wilted, about 3 to 4 minutes. Pour the egg substitute over the onions and season with salt and pepper. Cover and cook over low heat 3 minutes. While this cooks add the mango to the ricotta. When the eggs are cooked, spoon the ricotta mixture onto one-half of the omelet. Cover pan and cook 5 minutes, or until the cheese is warmed through. Slide from the pan, folding one half of the egg over the cheese mixture.

Adding and omelet dish to your food choices can help you to stay on track for eating enough proteins, eating breakfast instead of skipping, and may help in keeping breakfast from being a boost of sugary ingredients to start the day. The combinations of possible ingredients will help to keep the meals from being repetitive.