Aztec Whole-grain Omlette
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 large Omega-3 eggs1 medium egg1 tsp turmeric1/2 tsp water1/2-1 tsp organic sunflower oil (or olive oil)1/2 -1 tsp butterFilling:1/2 cup cooked quinoa1/4 cup onion, finely diced1/4 cup red bell pepper, finely diced1/4 cup mushrooms, finely diced1 large clove garlic, finely minced2 Tbs medium spicy chunky salsa1/4 tsp celery seed1 tsp sunflower oil (or olive oil)1 Tbs water ( to be used to keep mixture from scorching, adding 1 tsp at a time as needed)To serve: 2 cups Romaine lettuce, finely shredded4 Tbs salsa, served on side, half per plate
This, as a brunch dish serves 2 people. After cooking, cut in half and serve on a bed of 1 cup finely shredded romaine lettuce with 2 Tbs of salsa on the side.
***This recipe's nutrition information was calculated using ALL the fat suggested, 2 tsp of sunflower oil and 1/2 tsp butter. If you use less, adjust the fat information as necessary.
1. Heat a non-stick pan with 1 tsp of oil till it sizzles with a drop of water. Add onion, mushroom and red bell pepper. Salt and pepper to taste and stir to coat all with the oil. Immediately turn the heat down to medium-low. Let sautee for about 3-5 minutes, stirring frequently, until all the oil is gone. Add water, by the teaspoonful, if necessary, to keep the vegetables from burning or sticking.
2. Add the finely minced garlic, along with a teaspoon of water and the celery seed to the vegetable mix. Stir and let cook about 1 minute. Then add the cooked quinoa and stir. Add one last tsp of water and let it evaporate, stirring the mixture. When the quinoa starts to 'toast' a little, add 2 Tbs of salsa, then keep stirring about 2-3 minutes until the whole mixture is heated through, the flavors combine. Remove from pan to plate.
3. Mix the turmeric into the water until blended. Crack the eggs into a bowl and add the turmeric water to it. Whip well and salt and pepper to taste.
4. Put 1 tsp of oil and scant tsp of butter into a nonstick omelet pan over a high flame and get the pan hot. Add the egg mixture all at once, it should sizzle, and immediately start pulling the cooking mixture from the sides, tilting the pan and letting the uncooked runny egg move into the space. Do this until the omelet is just about cooked, and only a little runny egg is left. Turn the heat down to medium, pour the quinoa/vegetable mixture evenly over the top, cover and let cook about 3 minutes. The omelet should puff, the quinoa/vegetables will cook into the omelet as the runny egg on top gets solid, and you want a nice, golden brown color to the bottom. Carefully fold this onto itself as you 'pour' it out of the pan onto a plate and let sit for several minutes while you prepare the plates.
5. On two plates place a bed of finely shredded romaine lettuce. Cut the omelet in half and place the halves on the lettuce. Spoon 2 Tbs of salsa onto the exposed lettuce, around the omelet and serve.
Notes:
The butter is used only as a flavor additive for the eggs. Even a little enriches the eggs as they cook and will increase the richness of the taste and mouth-feel, making the whole dish more satisfying. If you are avoiding saturate fat, then use all oil. It is very important to use enough oil for 2 reasons: 1) you don't want the egg to stick as you are tilting the pan to cook it. 2) Eggs cooked at high heat need fat added in order to cook fluffy and soft, without fat they quickly become rubbery and unpleasant.
Number of Servings: 2
Recipe submitted by SparkPeople user CCKELLY3.
***This recipe's nutrition information was calculated using ALL the fat suggested, 2 tsp of sunflower oil and 1/2 tsp butter. If you use less, adjust the fat information as necessary.
1. Heat a non-stick pan with 1 tsp of oil till it sizzles with a drop of water. Add onion, mushroom and red bell pepper. Salt and pepper to taste and stir to coat all with the oil. Immediately turn the heat down to medium-low. Let sautee for about 3-5 minutes, stirring frequently, until all the oil is gone. Add water, by the teaspoonful, if necessary, to keep the vegetables from burning or sticking.
2. Add the finely minced garlic, along with a teaspoon of water and the celery seed to the vegetable mix. Stir and let cook about 1 minute. Then add the cooked quinoa and stir. Add one last tsp of water and let it evaporate, stirring the mixture. When the quinoa starts to 'toast' a little, add 2 Tbs of salsa, then keep stirring about 2-3 minutes until the whole mixture is heated through, the flavors combine. Remove from pan to plate.
3. Mix the turmeric into the water until blended. Crack the eggs into a bowl and add the turmeric water to it. Whip well and salt and pepper to taste.
4. Put 1 tsp of oil and scant tsp of butter into a nonstick omelet pan over a high flame and get the pan hot. Add the egg mixture all at once, it should sizzle, and immediately start pulling the cooking mixture from the sides, tilting the pan and letting the uncooked runny egg move into the space. Do this until the omelet is just about cooked, and only a little runny egg is left. Turn the heat down to medium, pour the quinoa/vegetable mixture evenly over the top, cover and let cook about 3 minutes. The omelet should puff, the quinoa/vegetables will cook into the omelet as the runny egg on top gets solid, and you want a nice, golden brown color to the bottom. Carefully fold this onto itself as you 'pour' it out of the pan onto a plate and let sit for several minutes while you prepare the plates.
5. On two plates place a bed of finely shredded romaine lettuce. Cut the omelet in half and place the halves on the lettuce. Spoon 2 Tbs of salsa onto the exposed lettuce, around the omelet and serve.
Notes:
The butter is used only as a flavor additive for the eggs. Even a little enriches the eggs as they cook and will increase the richness of the taste and mouth-feel, making the whole dish more satisfying. If you are avoiding saturate fat, then use all oil. It is very important to use enough oil for 2 reasons: 1) you don't want the egg to stick as you are tilting the pan to cook it. 2) Eggs cooked at high heat need fat added in order to cook fluffy and soft, without fat they quickly become rubbery and unpleasant.
Number of Servings: 2
Recipe submitted by SparkPeople user CCKELLY3.
Nutritional Info Amount Per Serving
- Calories: 282.0
- Total Fat: 14.6 g
- Cholesterol: 331.6 mg
- Sodium: 322.2 mg
- Total Carbs: 24.2 g
- Dietary Fiber: 4.8 g
- Protein: 13.6 g
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