alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Omelette to Go!

    Share

    Omelette to Go!

    This is a quick, easy, and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time.

    1 Tbsp (15 mL) extra-virgin olive oil
    1/2 cup (125 mL) onions, diced
    1 1/2 cups (350 mL) mixed diced vegetables such as mushrooms, zucchinis, bell peppers, eggplant, broccoli, cauliflower, and tomatoes
    6 large free-range eggs
    1/2 cup (125 mL) cheddar cheese, shredded
    Salt and pepper to taste

    Preheat oven to 350 F (180 C).

    Advertisement

    To prevent sticking, line muffin pan with paper cups or a slice of bread.

    Heat skillet over medium-high heat and add oil. Add onions and cook until just starting to brown, about 5 to 6 minutes. Add vegetables and cook for a few minutes, until tender. Remove from heat and let cool to room temperature.

    Whisk eggs in mixing bowl until frothy, stir in cooked vegetables and cheese, season to taste with salt and pepper, and pour into muffin pan.

    Bake for 20 to 25 minutes until omelette is cooked and slightly golden on top.

    Serve on its own or with a piece of toast and a turkey breakfast sausage … or pack it up to go!

    Serves 6.

    Each serving contains: 141 calories; 9 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 147 mg sodium

    source: "Eggs", alive #353, March 2012

    Advertisement

    Omelette to Go!

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.