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A little bit about eggs

Eggs can be part of a well balanced diet, the American Heart Association says that a healthy individual can consume from three to four eggs per week. A healthy, well prepared omelet can be part of our healthy diets. Check out some of these omelet tips and the excellent Herbed Garden Omelet recipe below.

  • Use water instead of milk to thin your egg batter, milk contains milk fats that will not cook out of your batter and leave your omelet or scrambled eggs runny, no matter how long you cook them.
  • Use a clean, unscratched non-stick saut pan that has been preheated over a medium heat. Don’t use too many eggs, 1 to 1 1/2 eggs per serving is more than enough. If you use too many eggs you will not be able to cook the omelet through before the bottom is browned and burnt.
  • Cook your fillings in a separate pan, if you try to heat your filling inside the omelet you will have to overcook you eggs.
  • Use Parmesan or Asiago cheeses, they give a burst of flavor without adding additional fat.

Herbed Garden Omelet
1 small onion, chopped
1/4 cup chopped green pepper
1 small zucchini, chopped
3/4 cup chopped seeded Roma tomato
1 tablespoon olive oil
2 tablespoons minced garlic
1 teaspoon fresh thyme
1 tablespoon chopped fresh oregano
Salt and pepper to taste
1/2 cup egg substitute (or 4 large eggs, omelet will be higher in fat and calories if real eggs are used)
1/2 cup shredded Parmesan cheese, divided

In a large non-stick saut pan, place a tablespoon of olive oil and heat until smoking. Add the garlic, onion and green pepper and saut until tender. Add the zucchini, tomato, oregano, thyme, salt and pepper. Cook and stir for 5 to 8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm.

Heat a 9″ non-stick saut pan over medium heat, coat with pan spray and pour 1/2 of the eggs into the pan, allow the eggs to set and place half of the cooked filling and shredded Parmesan on one side of the omelet. Slide the omelet onto the serving plate and gently fold the other half of the egg wrapper over the top. Repeat with remaining ingredients. Makes two servings.

Per serving:(with 4 eggs): 17g carbohydrates; 4g fiber; 22g fat; 22g protein; 390mg cholesterol; 496mg sodium; 350 calories

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