* Exported from MasterCook *
Sun-Dried Tomato and Goat Cheese Omelet
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 25%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 eggs
1 tablespoon low-fat milk
Salt and freshly ground pepper
1 small garlic clove
2 teaspoons extra virgin olive oil
2 tablespoons chopped oil-packed sun dried tomatoes
1/2 ounce crumbled goat cheese -- (about 2 tablespoons)
1 A few leaves of fresh basil -- cut in thin strips
1. Break the eggs into a bowl and beat with a fork or a whisk until they
are frothy. Whisk in the milk, salt, pepper and garlic.
2. 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 few minutes of cooking.
3. As soon as the eggs are set on the bottom, sprinkle the sun-dried
tomatoes, cheese and basil over the middle of the egg "pancake," then 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, and serve.
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 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. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.
Yield: 1 serving.
Advance preparation: You can chop the sun-dried tomatoes and crumble the
cheese hours before you make the omelet.
Nutritional information per serving: 327 calories (22% fat); 8 grams
saturated fat; 3 grams polyunsaturated fat; 13 grams monounsaturated fat;
388 milligrams cholesterol; 6 grams carbohydrates; 1 gram dietary fiber;
235 milligrams sodium (does not include salt to taste); 18 grams protein.
Sometimes the filling for my omelet is determined by something I find in
my pantry. I don't recall what led me to buy the jar of sun-dried tomatoes
that went into this one, but they were very much at home in an omelet.
Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 333 Calories; 26g Fat (70.8%
calories from fat); 18g Protein; 6g Carbohydrate; 1g Dietary Fiber; 440mg
Cholesterol; 234mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 3 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 1448 0 3334
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