Cooked eggs are a perfect choice for breakfast. For a special occasion, however, boiled is too basic; poached, too fragile; and scrambled, so, so ordinary.
Omelets, on the other hand, are easy and oh, so refined. And they can be filled to suit any taste. First, a few basics:
To start, whisk two or three eggs with a tablespoon or two of water until frothy. As they cook, steam from the liquid will make the eggs fluffy and light.
The eggs should move easily when the pan is shaken. Heat a sprayed, non-stick, 6- or 8-inch omelet pan on high (or melt a tablespoon of butter to foam). Add eggs; swirl vigorously.
In a well-seasoned pan the egg will slide easily so that the uncooked egg on top will constantly slip between the cooked egg and the pan surface, cooking the omelet in about a minute except for a slight wetness on top. Turn off the heat; loosen edges of omelet with a rubber spatula, and, if using a filling, place it on one half of the omelet. Fold the other half over it, and slide the omelet onto a serving plate. Or flip a third of the omelet across the rest, then shake it onto a plate, rolling it over the final third as it lands.
ONION-PEPPER-MUSHROOM FRITTATA
Preparation time: 15 minutes
Cooking time: 3 minutes
Yield: 4 servings
6 large eggs or egg substitute equivalent
1/4 cup skim milk, or to taste
1 teaspoon each, minced: basil, oregano, thyme
1/2 to 1 teaspoon seasoned salt
Freshly ground pepper
1 medium onion, chopped
2 green bell peppers, seeded, diced
2 ounces white mushrooms, sliced
1/4 to 1/2 cup shredded reduced-fat cheese
1. Heat broiler. Beat eggs, milk, basil, oregano, thyme, salt and pepper in medium bowl until frothy and very light. Cook onion in small greased pan until limp and golden; set aside. Coat surface of non-stick, oven-proof, 10-inch skillet with cooking spray. Heat to medium. Add egg mixture.
2. Cook, using a spatula to loosen and push down sides of frittata as for an omelet. Do not scramble. When egg is almost cooked through but slightly runny on surface, add reserved sauteed onion, diced peppers and sliced mushrooms. Sprinkle shredded cheese evenly over top.
3. Place skillet with frittata under broiler, at least 6 inches from heat source. Remove when cheese is melted and top of frittata is golden. Slide frittata onto hot platter or warming tray. Cut with sharp knife or pizza cutter.
Nutrition information per serving:
Calories …… 195 Fat ………… 10 g Cholesterol .. 325 mg
Sodium ….. 150 mg Carbohydrates .. 15 g Protein …….. 15 g
SMOKED SALMON AND ONION OMELET
Preparation time: 10 minutes
Yield: 2 servings
Cooking time: 10 minutes
1 medium onion, chopped
1 teaspoon dill weed, fresh or dried
3 ounces smoked salmon, chopped
1 teaspoon lemon juice
Salt, pepper to taste
5 or 6 large eggs
4 tablespoons water
1 tablespoon butter
Cream cheese sauce, recipe follows
1. Slowly cook onion in heavy skillet until it begins to release liquid. Do not let it brown. Add dill, salmon, lemon juice, salt and pepper. Stir well; remove from heat.
2. Beat eggs with water. Pour into seasoned or non-stick 10-inch omelet pan; swirl vigorously over high heat. Loosen edges of omelet with spatula as necessary to allow liquid to flow to bottom of pan. Cook until egg is set and just slightly wet on top. Turn off heat; loosen edges of omelet.
3. Place salmon mixture on one half of the omelet. Fold other half over it. Slide omelet onto a serving plate and top with cream cheese sauce.
Nutrition information per serving:
Calories …… 533 Fat ………… 40 g Cholesterol .. 620 mg
Sodium ….. 745 mg Carbohydrates .. 12 g Protein …….. 30 g
CREAM CHEESE SAUCE
Preparation time: 5 minutes
Yield: 2 servings
4 ounces cream cheese
2 tablespoons each: skim milk, non-fat plain yogurt
Blend cream cheese, milk and yogurt until smooth. Add a little more milk if thinner texture is desired. Serve over smoked salmon and onion omelet.
Nutrition information per serving:
Calories …… 211 Fat ……….. 20 g Cholesterol .. 60 mg
Sodium ….. 185 mg Carbohydrates .. 4 g Protein …….. 6 g
