An omelette can be a great, low cost, healthy option. Eggs are full of nutrients and protein, are low cost in comparison to many other natural high protein sources and can be very tasty when prepared correctly.
An omelette usually has eggs as it’s base, but of course many other ingredients can be added, including sliced tomato, onions, chives, spring onions, spinach, cheese and peppers. We like to use very finely chopped red peppers with spring onions (finely sliced) and fresh baby spinach leaves. This adds a little more balanced nutrition to the dish as well as the injection of a beautiful array of natural colors. Serve this with a few sautéed potatoes and we are sure that everybody will agree that this is a high-class meal using simple ingredients. Omelettes are not just for breakfast, a meal like the aforementioned is a perfect evening dinner and the flavors can go well with a glass of prosecco enjoyed whilst admiring a beautiful sunset.
Some people like to add cheeses. We love cheese in a breakfast omelette served with cooked plum tomatoes. Omelettes served with vegetables (or tomatoes, which is of course a fruit) are also suitable for people on a low carbohydrate diet. Cheeses and eggs contain relatively little carbohydrate and almost no simple sugars. Always monitor the sugars in tomato products if your aim is low carbohydrate, some tinned/processed tomato products may surprise you.
Also, we would like to add at this stage that omelettes, especially those prepared with cheese, may not be suitable for everyone. Before making any omelette or any other food, ensure that the ingredients are suitable for all individuals who will be consuming them. Eggs and full fat cheese may not be suitable for those who have been told to reduce their cholesterol intake. Avoidance or at least moderation may be required. Speak to a healthcare professional if you are unsure.
Before we get to the main section on cooking an omelette, here are some little tips that you may like to consider:
- Do not add salt and pepper to the egg mix before cooking. Either add once the mixture is in the pan or just add after cooking according to taste. If you add when mixing the raw eggs, salt and pepper grounds may congeal (stick together) and cause there to be particular parts of the mixture that are over-flavored.
- Ensure that the pan is hot enough (without being dangerous) before the blended egg mixture is added.
- Add any ingredients quickly after the egg mixture has been added to the pan and evenly distributed.
- Mix the eggs with a fork at a slow to moderate pace. Remember that we are making an omelette, not fluffy scrambled eggs!
- Make an omelette for each person rather than a large omelette cut up. Ensure there is plenty of egg mixture, plates are warmed and the heat is kept on the pan. This way up to 4 omelettes can be made without any problems.
Now, here is a guide for what you can do:
- In a jug, bowl, large cup or other appropriate receptacle, mix 3 eggs with a folk. Avoid whisking, the eggs should just me mixed and all yolks broken, not beaten.
- For a 3 egg omelette, get a frying pan that is 6” to 8” (approximately 15cm to 21cm) in diameter at the base. If the frying pan is non-stick, no oil or butter is needed. If the pan is cast iron or other metal, grease with butter or a small amount (half a teaspoon maximum) of extra virgin olive oil. We think that butter tastes nicer with breakfast omelettes and olive oil better with dinner omelettes. You may like to try butter/oil even if it is a non-stick pan, according to your tastes and preferences. This recipe is a guide. Experiment with flavors to suit your individual tastes. Remember that cooking is about enjoyment of food, not doing what you are told to by others!
- Get the pan safely hot and turn the heat up to a high setting just before adding the mixed egg mixture.
- Add the egg mixture and within 5 to 10 seconds, ‘swirl’ the pan to ensure even distribution and then place on the heat.
- Quickly add grated cheese or chopped vegetables as previously explained. You may like to add an even sprinkle of salt and pepper (we recommend coarsely ground black pepper for evening meals or finely ground white pepper for breakfasts) at this stage, but condiments are not essential at this point of preparation in our opinion.
- Once the base of the omelette has solidified, reduce the heat and cook the omelette through ensuring that all raw ingredients are cooked appropriately.
- Slide the omelette around a little once it is capable of holding its own shape to ensure it does not stick to the pan.
- Turn off the heat.
- Use an appropriate heat-proof spatula or fish slice to flip half the omelette over the other side. Allow the omelette in its flipped state to cook for a further minute using the remaining heat stores on the pan.
- Slide out of the pan onto a clean plate.
- Add any accompanying foods e.g. sautéed potatoes or cooked plum tomatoes.
- Sprinkle with a little sea salt and coarsely ground black pepper as required.
- Serve immediately.
This recipe may not be to everybody’s taste, but we hope that it has inspired you a little and metaphorically given you some food for thought. There are several recipes and this may not be the best way to cook an omelette for everybody, but it sure suits us. Always prepare safely.
Good luck with your next dish!