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Seven Steps to Creating an Omelet

Seven Steps to Creating an Omelet

            Julie Garden-Robinson, our NDSU Food and Nutrition Specialist, recently launched a new series of publications designed to stretch our food dollars.  The series is entitled, “Pinchin’ Pennies in the Kitchen” and features several economical and tasty food combinations.  Whether you are looking to make the most of your food budget or some quick and easy ways to feed your family, you’ll find an abundance of ideas in this series. 

            First in this new series is “Seven Steps to Creating an Omelet”.  Eggs are a nutritional bargain. They are an excellent source of protein, vitamins and minerals, plus eggs are inexpensive.  Dietary protein builds muscle, boosts the immune system and allows for healthy skin and nails and overall is essential for health.  Choline, a substance found in egg yolk, stimulates brain development and function. Since Choline is necessary for brain development, but is not produced by our bodies in sufficient amount, a continuous new supply must be provided by our diet. Two large eggs provide the adult with the recommended daily intake of choline.
            Eggs contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. Eggs are one of the only foods that contain naturally occurring vitamin D. Egg yolks are also high in lutein and zeaxanthin, two antioxidants that have been shown to ward off macular degeneration.

             Eggs will last three to five weeks beyond the sell-by date listed on the carton as long as they are stored in a refrigerator set at 40 F or lower.

            Use your creativity and the foods in your pantry, refrigerator or freezer to make a delicious omelet following these easy steps. Each omelet serves one adult.

             1. Crack two eggs in a small bowl. Mix well with a wire whisk or fork.

            2. Add 1 Tbsp. water (or milk) and mix. Season with salt, pepper and herbs (1 Tbsp.) (If desired).

            3. Heat a nonstick skillet over high or medium-high heat.  Add about 2 tsp. of butter or margarine and allow to melt, rotating the pan to coat the bottom with melted butter.  Alternate directions: To reduce fat, omit the butter and spray the bottom of the pan with nonstick cooking spray.

            4. Add egg mixture and tilt pan to coat bottom of pan evenly with egg mixture.

            5. Pull the cooked egg from the edge of the pan with a spatula and let the uncooked egg mixture flow under the cooked portion.

            6. When the eggs are mostly set, add fillings of choice on top of half of the cooked egg mixture. Continue to heat until the cheese begins to melt. For toppings, try 2 to 3 Tbsp. grated cheese such as cheddar, mozzarella, Pepper Jack, Swiss or American; 3 to 4 Tbsp. lean protein such as canned black beans (drained and rinsed), diced ham, cooked chicken, crisp bacon; 3 to 4 Tbsp. vegetables, such as chopped onion, mushrooms, green pepper, tomatoes, salsa, spinach, green chili peppers

            7. Fold omelet in half and slide onto plate.

            A few additional ideas, for a “vegetarian omelet” try Pepper Jack cheese, green peppers, onions, tomatoes and mushrooms or for a “southwest omelet” add black beans, cheddar cheese, green onions and salsa.  For a complete meal, add whole-grain toast, fresh or canned peaches, low-fat or fat-free milk.

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