* Exported from MasterCook *
Beet Green and Feta Omelet
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup chopped beet greens -- blanched or steamed (about 1 ounce; see below)
1 garlic clove -- minced
1/2 teaspoon red wine vinegar -- or sherry vinegar
Salt and freshly ground pepper
2 eggs
2 teaspoons low-fat milk -- to 3 teaspoons
2 teaspoons extra virgin olive oil
1/2 ounce feta cheese -- crumbled
1. In a bowl, toss the chopped blanched beet greens with the garlic,
vinegar and salt and pepper to taste.
2. Break the eggs into another bowl and beat with a fork or a whisk until
eggs are frothy. Whisk in salt and pepper to taste and 2 to 3 teaspoons
milk.
3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add 2
teaspoons olive oil. Hold your hand an inch or two above the pan, and when
it feels hot, pour the eggs into the middle of the pan, scraping every
last bit into the pan with a rubber spatula. Swirl the pan to distribute
the eggs evenly over the surface. Shake the pan gently, tilting it
slightly with one hand while lifting up the edges of the omelet with the
spatula in your other hand, to let the eggs run underneath during the
first minute or two of cooking.
4. As soon as the eggs are set on the bottom, sprinkle the beet greens
over the middle of the egg "pancake" and top with the feta. Next, jerk the
pan quickly away from you then back toward you so that the omelet folds
over onto itself. If you don't like your omelet runny in the middle (I
do), jerk the pan again so that the omelet folds over once more. Cook for
a minute or two longer. Tilt the pan and roll the omelet out onto a plate.
Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you and then back toward you, but lift your hand slightly as you begin to
jerk the pan back toward you. The omelet will flip over onto the other
side, like a pancake. Place the filling in the middle. Use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.
To blanch beet greens: Bring a pot of water to a boil while you wash and
stem the beet greens. Rinse in 2 changes of water to rid the leaves of
sand. When the water comes to a boil, salt generously and add the greens.
Blanch for 1 to 2 minutes, until just tender, and transfer to a bowl of
cold water. Drain, squeeze out excess water, and chop. To steam the
greens, place them in a steamer basket above 1 inch of boiling water.
Cover and steam for 2 minutes or until wilted. Rinse and squeeze out
excess water.
Yield: Serves 1
Advance preparation: The blanched beet greens will keep for 4 to 5 days in
a covered bowl in the refrigerator.
Nutritional information per serving: 275 calories (23% fat); 7 grams
saturated fat; 3 grams polyunsaturated fat; 11 grams monounsaturated fat;
385 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber;
369 milligrams sodium (does not include salt to taste); 16 grams protein.
Make an omelet if you need a quick, utterly satisfying meal. Omelets are
my response to people who tell me that they'd like to eat a healthier diet
but that it's too time-consuming. In addition to the fillings in this
week's recipes, think of using up leftovers or little hunks of cheese that
are lingering in your refrigerator, or search through your pantry for
something that looks delicious.
At this time of year I don't let a week go by without buying beets at the
farmers' market. I cook up the greens when I get home so that I can make
meals like this one in minutes.
Source:
"Recipes for Health, New York Times, Jan 16, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 277 Calories; 22g Fat (72.6%
calories from fat); 15g Protein; 3g Carbohydrate; 1g Dietary Fiber; 437mg
Cholesterol; 329mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 0
Non-Fat Milk; 3 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 144 0 0 0 0 0 0 0
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