Posts Tagged ‘omelet’

Mushroom Scramble Mug

Make the morning less hectic with this quick five minute breakfast.

Preparation Time: 5 minutes

Cooking Time: 2 minutes

Yield: 1 serving

Serving Size: 1 prepared mug

Ingredients

Non-stick cooking spray
1 cup white button mushrooms, sliced
1/4 teaspoon salt
Pinch freshly ground black pepper
1 whole egg
1 egg white
1 slice fat-free American cheese, torn in strips
1 tomato or red pepper, diced (optional)
Whole wheat English muffin (optional)

Directions

Lightly spray the inside of a microwaveable mug with non-stick cooking spray, place mushrooms in mug and sprinkle with salt and pepper. Cover and microwave for 1 minute. Let rest 30 seconds and drain any excess liquid.

Add whole egg and egg white to mug and mix well with a fork. Add cheese and tomato or red pepper (if desired) and microwave for 1 minute, stirring halfway through. Let rest 30 seconds to allow eggs to finish cooking. Enjoy in the mug or on a toasted whole wheat English muffin.

Nutrition Facts

Calories: 170; Total Fat: 6g; Saturated Fat: 1.5g; Cholesterol: 215mg; Sodium: 1,000 mg; Protein: 18g; Carbohydrates: 13g; Dietary Fiber: 2g

TIP O’ THE MORNIN’ OMELET

TIP O’ THE MORNIN’ OMELET

ASPARAGUS TIP AND MUSHROOM OMELET WITH SHAVED PARMESAN

Makes 4 servings: 1 wedge each

No, this isn’t an Irish omelet. I just like the name. But the highlight of this omelet isn’t its name; it’s the asparagus, which is plentiful in the spring. And the highlight of its greenness is the way it’s cooked, using my “lid cooking” technique.

Ingredients

8 large organic eggs
1 1/2 ounces freshly grated or shaved organic or locally-produced Parmesan cheese (about 1/2 cup)
2 scallions, green and white parts, minced
1/2 teaspoon sea salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
1 pound thin asparagus spears (about 24)
2 tablespoons unsalted organic butter
5 large chanterelle mushrooms, stemmed, or morels, thinly sliced*
Juice of 1/2 small lemon (about 1 tablespoon)

Directions

  1. Whisk together the eggs, cheese, green portion of the scallions, 1 tablespoon of cold fresh water, salt, and pepper in a large bowl.
  2. Cut off the top four inches of the asparagus (save ends for another use). Then cut the 4-inch tips in half.
  3. Heat the butter in a large, stick-resistant skillet over medium-high heat. Add the lower 2 inches of the tips. Cover and cook for 1 minute. Remove the cover, add the top 2 inches of the tips, the white portion of the scallions, and mushrooms and sauté until all the asparagus is crisp-tender and the scallion is caramelized, about 2 minutes. Stir in the lemon juice. Taste and adjust seasoning, if necessary.
  4. Evenly pour the egg mixture over the asparagus in the skillet. Cover and cook for 1 1/2 minutes. Turn off the heat and let “lid cook” (cook covered while the burner is off) until the eggs are softly set on top, about 12 minutes.**
  5. Slide the omelet onto plate. Invert another plate on top, flip over, and serve open-face style. Cut omelet into 4 wedges to serve. Serve with additional shaved Parmesan cheese, if desired.

Per serving

: 270 calories, 20g total fat, 9g saturated fat, 0g trans fat, 450mg cholesterol, 590mg sodium, 5g total carbohydrate, 1g dietary fiber, 19g protein, 103IU/119IU* vitamin D

*You can increase the vitamin D level of this dish by purchasing mushrooms which have been exposed to ultraviolet light. All other nutritional values remain unchanged.

**If your omelet isn’t fully set on top, slide it out onto a plate. Invert another plate on top. Flip over. Then slide back into skillet and cook for 1 minute over medium-high heat.

Little Green Cooking Tip

One essential piece of equipment for an environmentally friendly kitchen is a large, 12-inch stick-resistant skillet with a tight-fitting lid. Tight-fitting is the key. When a lid fits a skillet snuggly, it traps the heat, which means you can turn off the burner and keep cooking with the residual heat.

A Planet-Friendly Bite

Do you celebrate Easter? Then decorate eggs green for that Easter basket. Dye locally-produced hard-cooked eggs with an array of colorful, natural foods from your pantry or fridge, like blueberries, orange peels, beets, fresh herbs, or coffee. Just think about the foods that you don’t want to get on your clothing because they can stain; those are the ideal foods for coloring eggs!