40-SECOND OMELET - Cincinnati News, FOX19-WXIX TV

40-SECOND OMELET

Make it Healthier!: An easy way to make any omelet healthier is by adding nutritious ingredients like green, yellow, or red bell peppers. Add some onion or garlic for additional flavor or get creative by adding spinach, mushrooms and salsa. Remember to add higher calorie ingredients like cheese, bacon and ham in smaller amounts if you want to reduce the fat and sodium content of your omelet. There are endless possibilities though, and a tasty omelet awaits with a little imagination!


40-SECOND OMELET


For each omelet:

  • 2 large eggs
  • 2 tablespoons of water
  • salt and pepper
  • 1 tbsp. butter or margarine
  • 1/4 - 1/2-cup fillings (see below)

Beat together eggs and water until blended. In a 10-inch coated pan, heat butter or margarine until it sizzles. Pour in egg mixture. With an inverted spatula, pull cooked portions of egg from the perimeter of the pan to the center so uncooked egg can reach the hot pan surface, tilting the pan and moving it as necessary to keep the egg shaped round on the bottom of the pan. Do this until the egg is set and will not flow, but is still very wet on top (should take about 20-seconds). Don't cook it until it's dry! The moist egg will cook when the omelet is folded.

Sprinkle all of the filling on the left side of the egg (left handed people fill the right side). Slide the spatula all the way under the unfilled side of the omelet up to the center of it. Fold the unfilled side entirely over the filled side. Set aside spatula.

Holding the pan in your right hand and a plate in your left hand, invert the pan so the omelet falls upside down onto the plate (left handed people use opposite hands). Garnish.

Omelet Fillings - varying combinations of:
Ham, cheeses, mushrooms, bell peppers, chopped onions spinach, shrimp, cottage cheese, bacon, chicken, black olives, salsa, apple pie filling, pecans, tomatoes, spinach, dill, ranch salad dressing, dry white wine, etc., etc.

Per Omelet without Fillings
Calories: 275
Carbohydrate: <1 g
Protein: 15 g
Fat: 23 g
Saturated Fat: 5 g
Cholesterol: 490 mg
Sodium: 275 mg


FRUIT OMELET FLAMBE

Thoroughly whisk together 2 eggs and 2 tablespoons of water for the omelet.

For the filling:

  • A cup of fresh strawberries, stems removed, quartered
  • 2 kiwis peeled and thinly sliced
  • 1 banana, peeled and sliced
  • 1/4 cup pecan or walnut pieces
  • 1/4 cup maraschino cherries, stems removed
  • 2 tablespoons confectioners (powdered) sugar
  • 1/2 cup apricot or peach flavored brandy (70-proof [35% alcohol])
  • 1 cup sour cream

In a 10-inch coated skillet, heat a tablespoon of butter until it sizzles and covers the bottom of the pan. Pour in the egg mixture. The pan should be hot enough so the egg bubbles-up. With an inverted spatula, pull the cooked egg from the perimeter of the pan to the center so uncooked egg can reach the hot pan surface, tilting the pan and moving it as necessary. Continue until the egg is set and won't flow anymore, and covers the whole bottom of the pan like a big pancake.

Fill the left side of the omelet with the first 5 filling ingredients, piling them on top of each other (LEFT HAND PEOPLE, fill the RIGHT side). Fold the unfilled side of the omelet over and on top of the filling as best you can. Dust the folded omelet with the sugar. Pour the brandy over the sugar and ignite it with a match. Baste the omelet with the burning brandy using a long handled spoon until the fire goes out.

Serve right from the pan using a spoon. Makes 4 servings

Per Serving
Calories: 430
Carbohydrate: 35 g
Protein: 7 g
Fat: 24 g
Saturated Fat: 9 g
Cholesterol: 150 mg
Sodium: 100 mg

"Lite" Option: Delete the butter or margarine and use a non stick pan and cooking spray. Also, use reduced fat sour cream in place of the full fat version.

Per Serving
Calories: 360 (reduced by 70 calories)
Fat: 15 g (reduced by 9 grams)

JAPANESE ROLLED OMELET
(Dashi-maki tamago)


Mix together about a cup of finely shredded Swiss or gruyere cheese with about a half cup of finely chopped chives or fresh spinach leaves for the filling.

Thoroughly whisk together 3 eggs, a teaspoon of sugar and a teaspoon of dry white wine. Pour the mixture into a little pitcher or measuring cup with a pour-spout.

Heat a 10-in coated skillet and wipe it with oil.

Pour in egg just enough to cover the bottom of the pan (as if for a crepe) and simultaneously tilt and roll the pan so the pan bottom is covered with a paper-thin coating of egg (the egg should setup instantly). Sprinkle about 2-tablespoons of the filling all over the top.

Looking down into the pan, carefully roll this thin egg pancake from 6 o'clock on the pan upwards to 12 o'clock on the pan using 2 forks or 2 chopsticks. Now slide the rolled pancake back down to the 6 o'clock position on the pan and repeat the procedure...

...pour in just enough egg to cover the bottom of the pan and simultaneously tilt and roll the pan so the pan is covered with a paper-thin coating of egg that attaches itself to the existing roll. Now roll upward again incorporating the new egg pancake into the existing roll. Repeat the procedure again and again until there's no more egg.

Slide the now enormous roll of egg to the top of the pan and lift the pan handle so the roll falls onto a plate. Slice and serve.

Per Omelet
Calories: 610
Carbohydrate: 9 g
Protein: 44 g
Fat: 42 g
Saturated Fat: 24 g
Cholesterol: 810 mg
Sodium: 390 mg

"Lite" Option: Delete the butter or margarine and use a non stick pan and cooking spray. Also, reduce the cheese by half and use 2 eggs instead of 3.


Per Omelet
Calories: 360 (reduced by 250)
Fat: 24 g (reduced by 18 grams)

New England APPLE, CHEDDAR AND BACON OMELET

For each omelet:

  • 2 large eggs
  • 2 tbsp of water
  • 1 tbsp. butter or margarine
  • About 1/4 cup apple pie filling*
  • About 1/4cup finely shredded SHARP cheddar cheese
  • 2 strips of crisply fried and crumbled bacon
  • 3 tbsp pecan pieces
  • Real maple syrup

Preheat oven broiler.

Beat together eggs and water until blended. In a 10-inch coated pan, heat butter or margarine until it sizzles. Pour in egg mixture. With an inverted spatula pull cooked portions of egg from the perimeter of the pan to the center so uncooked egg can reach the hot pan surface, tilting the pan and moving it as necessary to keep the egg shaped round on the bottom of the pan. Do this until the egg is set and will not flow, but is still wet on top (should take about 20-seconds). Don't cook the eggs until dry! The moist egg will cook when the omelet is folded.

Evenly spread the apples, cheese, bacon and pecans along the left side of the egg (left-handed people fill the right side). Slide the spatula all the way under the unfilled side of the omelet up to the center of it. Fold the unfilled side entirely over the filled side. Set spatula aside.

Holding the pan in your right hand and an OVENPROOF PLATE in your left hand, invert the pan so the omelet falls upside down onto the plate (left-handed people use opposite hands).

Brush a thin coating of maple syrup over the omelet and run it under the broiler for about 30-seconds. Serve with a sprinkling of pecan pieces on top.

*Apple pie filling may be from a can or, better yet, freshly made by sautéing peeled apples slices in butter with a sprinkling of cinnamon and sugar until caramelized.

Per Omelet
Calories: 780
Carbohydrate: 48 g
Protein: 29 g
Fat: 54 g
Saturated Fat: 15 g
Cholesterol: 535 mg
Sodium: 770 mg

"Lite" Option: Delete the butter or margarine and use a non stick pan and cooking spray. Also, reduce cheese, bacon and nuts by half.

Per Omelet
Calories: 510 (reduced by 270 calories)
Fat: 27 g (reduced by 27 grams)


OMELET LORRAINE

  • 3 eggs
  • 3 Tablespoons Chardonnay
  • 1/4-cup shredded Gruyere or Swiss cheese
  • 1/4-cup fried and diced bacon
  • 3 Tablespoons diced green onion with greens
  • 1 Tablespoon butter or margarine (or, 1 teaspoon oil)
  • 2 Tablespoons spicy honey mustard
  • Chopped parsley for garnish

Beat together eggs and Chardonnay until blended. In a 10-inch coated omelet pan melt butter until it sizzles but doesn't brown. Pour in egg mixture. Mixture should set immediately at edges.

With an inverted spatula (pancake turner) pull cooked portions of egg from the edges of the pan toward the center of the pan so uncooked egg can reach the hot pan surface. Tilt the pan and move it as necessary until there is no more runny egg, but the top of the omelet is still quite moist. Don't overcook. The omelet continues cooking by itself even after it leaves the pan.

Fill the omelet with the cheese bacon and green onions. (Put filling on the left side if you're right handed and the right side if you're a lefty.) Slide the spatula all the way under the unfilled side of the omelet and fold it in half. Put down the spatula and invert the omelet onto the plate. This procedure should take only 60 to 90-seconds.

Serve with a dollop of the spicy honey mustard. Sprinkle chopped parsley on top.

Per Omelet
Calories: 620
Carbohydrate: 19 g
Protein: 34 g
Saturated Fat: 14 g
Cholesterol: 770 mg
Sodium: 940 mg

"Lite" Option: Delete the butter or margarine and use a non stick pan and cooking spray. Also, use 2 eggs instead of 3, and use half as much bacon and cheese. This will still allow you to enjoy these higher fat ingredients while cutting down on calories and fat.

Per Omelet
Calories: 350 (reduced by 270 calories)
Fat: 20 g (reduced by 14 g)
Sodium: 590 mg (reduced by 350 mg)

TEX-MEX OMELET WRAP

For the omelet

  • 2 eggs
  • 2 tablespoons of water
  • 1 tablespoon butter or margarine

For the filling

  • 1/4-cup diced red & green peppers, combined
  • 1/4-cup diced red onion
  • 1/2-cup diced pre-cooked bacon, chicken, shrimp and/or ham
  • 1/4-cup diced fresh tomato
  • 3/4-cup shredded cheddar and/or jack cheese
  • 3 or 4 tablespoons salsa

1 burrito size flour tortilla (at least 10" diameter)

Heat a 10-inch omelet pan. Heat the tortilla in the hot pan for about 15-seconds on each side. Place the tortilla on a serving plate.

Make the omelet
Beat together eggs and water until blended. In the same omelet pan, heat butter or margarine until it sizzles. Pour in egg mixture. With an inverted spatula pull cooked portions of egg from the perimeter of the pan to the center so uncooked egg can reach the hot pan surface, tilting the pan and moving it as necessary. Continue until the egg is set and will not flow, but is still moist on top.

Sprinkle all of the filling all around the top of the omelet. Holding the plate with the tortilla in one hand and the omelet pan in the other, slide the omelet on top of the tortilla. Roll the tortilla (don't do it too tightly). Fold the sides inward first, then roll from the back forward.

To serve
Slice the rolled tortilla in half. Place one half horizontally on the plate and lean the other half upright against it. Puddle some salsa, guacamole and/or sour cream on the plate. Makes 1 serving.

Per Omelet without Condiments
Calories: 950
Carbohydrate: 52 g
Protein: 56 g
Fat: 58 g
Saturated Fat: 25 g
Cholesterol: 610 mg
Sodium: 2125 mg


"Lite" Option: Delete the butter or margarine and use a non stick pan and cooking spray. Also, cut bacon and cheese amounts in half and use a 6 inch tortilla instead of a 10 inch.


Per Omelet without Condiments
Calories: 545 (reduced by almost 400)
Fat: 30 g (reduced by 28 grams)
Sodium: 1520 mg (reduced by 605 mg)

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