- Food and Cooking
Quick and Easy Recipe for Heart-Healthy Rainbow Vegetable Omelett
- 3 medium or 2 large eggs
- 1/4 cup non-fat milk
- 1 teaspoon dried parsley, (or freshly chopped)
- pinch garlic powder
- pinch salt
- pinch pepper
- 1 stalk celery, finely chopped
- 4 grape tomatoes, finely chopped
- 2 mini-sweet peppers, finely chopped
- 1/8 cup red onion, finely chopped
- 2 tablespoons extra light olive oil
- Optional vegetables to include: 2 pieces of asparagus, or ¼ cup of potato, or 3-4 pieces of broccoli, finely chopped
- Chop all vegetable ingredients. Include as many vegetables as you like, to make your omelett flavorful and colorful! The more colors of the rainbow you make your omelett, the healthier your omelet will be. The same is true when you prepare other dishes…vegetables are packed with nutrients and are very low in calories, and they contain lots of antioxidants, so be sure to include them with lots of meals.
- In a small to medium frying pan, coat pan with 1 tablespoon of extra light olive oil. Add finely chopped vegetables and sautéed over low heat for 8-10 minutes until vegetables are tender.
- While veggies are simmering, beat 3 eggs, milk, dried parsley, garlic pepper, salt and pepper.
- Add eggs to veggies. Cook on low heat, checking the bottom, and cooking until golden brown (about 4-5 minutes). Add the 2nd tablespoon of extra light olive oil as needed. If using a small pan, gently flip the omelett. If using a medium or larger pan, making slices in the omelet and flip several pieces at a time. Cook the other side until golden brown (about 4-5 minutes).
Low fat serving suggestion: Skip the bread, and fruit or left over chopped vegetables on the slide.
Meat-lover serving suggestion: Serve with ham, or Canadian bacon.
If You Have Lots of Extra Vegetables:
Since this recipe calls for a few pieces of this, and a few stalks of that, you may be left with some extra vegetables. Here are some ideas of what you can do with the extra veggies:
- Cut remaining vegetables and save in a ziplock bag or air-tight container for another omelett if you are planning on making on in the next couple of days.
- Cut remaining vegetables and freeze to store for future omeletts and other recipes.
- Keep extra, uncut vegetables handy to serve with your omelet or any meal instead of bread or meat. For example, a few stalks of celery or a diced sweet pepper is great to serve on the side, use as a garnish or decoration, or have as a mid-afternoon snack.
- Serve extra, diced vegetables with your favorite flavor of hummus for a midday snack or for lunch!
© 2012 Amelia Griggs