The art of “omeletting” became a skill of mine in college. Honestly, I wasn’t crazy about them at the time. But being low on time and money sort of inspired me to adopt them as a staple. They’re quick, easy, and an extremely effective way to clean out your fridge! Undoubtedly, you’re wondering what this secret of mine is. And I’m getting there! But first I want to share a little bit about why I chose to feature this recipe this week.
As I mentioned in my post last week, research regarding Vitamin D’s role in human health is growing. We do, however, know its role goes far beyond bone health. Because it’s found in very few foods, and because some groups are at heightened risk of deficiency, it’s one of those nutrients that deserves a bit of extra attention. So, I decided to follow up last week’s post by highlighting one of the few foods that naturally provide Vitamin D – eggs!
While eggs don’t contain a particularly high amount of Vitamin D, when paired with other foods, sun exposure, and/or supplements (always under medical advisement, of course) they can be a great contributor to overall intake. And they’re one of those foods that are so versatile you could really eat them just about every day!
Now, I know I am going to get some cholesterol comments here. But it’s time we set the record straight – while eggs do contain cholesterol naturally, research on the health effects of consumption of dietary cholesterol is unclear. What we do know is that eggs are rich in many nutrients (in addition to Vitamin D) such as protein, choline, folate, and carotenoids. In fact, the American Heart Association now states that eating 1 whole egg daily (7 a week) is compatible with a heart healthy lifestyle.
But you didn’t come here just to read about eggs. Let’s be honest – you want to know the secret to making the perfect omelet. You probably think that I’m going to tell you how to make sure your omelet is extra fluffy or flips with perfection. And I’ve got a few tricks for that too. But the truth is that the real secret to one “flippin’ good omelet” is more about what’s inside.
The secret to making the perfect omelet is… (are you ready for this?) giving those veggies the attention they deserve by preparing them separately. Seriously. It makes all the difference. And yes, it’s totally worth a few extra dirty dishes.
Omelets Are a staple in our house because they’re:
1) Super quick, easy, and cheap.
2) Full of fruits and veggies.
3) Extremely Versatile (Seriously. The world is your omelet!)
4) Delicious literally any time of the day.
…And my husband is low-key obsessed with them.
Making The Perfect Omelet 101
Ok, so I already told you that the real secret to a super yummy omelet is a well-prepared veggie filling. And I mean it. That’s such an underrated step. With that said, there are just a few other key things to keep in mind about making the perfect omelet.
- There’s an art to making sure that your omelet flips cleanly. And it takes practice. Just like cooking and eating.
With that said, I’ve included a video (below) for reference. The trick is much like pancake flipping – take your spatula around the sides to do some test lifting before going for it. If it comes up easily, it’s ready. If not, gently let it down and give it another minute before flipping.
- Right before flipping the omelet, gently slide the spatula underneath all portions of the omelet to detach the egg from the skillet. This will help the top of the omelet roll over the filling without tearing.
- Don’t over-stuff or it will rip. Aim for covering about 1/3 of the omelet, no more than half.
- Using plenty of butter and making sure to get the sides as well is key to prevent sticking and tearing (I use around about 0.5-1 TBSP per omelet)
- Tore your omelet anyway? Who cares! Cover that bad boy with avocado and no one will notice. (;
So, without further ado – one of our family’s favorite omelet recipes. From our table to yours, enjoy!
- 1/4 cup olive oil or avocado oil
- 1/4 cup lime juice
- 1 tsp chili powder
- 1 tsp Mrs. Dash Southwest seasoning (optional – we throw this in everything)
- 1/2 tsp garlic powder
- 1/2 tsp cumin
For the Filling:
- 2 portobello mushrooms
- 1 bell pepper
- 1 small white onion (any color will do!)
- 1 habanero pepper (optional)**
- 3-4 cloves of garlic, minced
- About 2 TBSP Fresh Cilantro, minced
- 3-4 oz shredded Mexican cheese (more if desired – we like cheese!)
- 1-2 TBSP olive oil
- Any other veggies desired (spinach, tomatoes, you name it!)
For the Omelet:
- 2-3 Eggs per omelet (depending on your preference of size) ***
- Butter (About 0.5-1 TBSP per Omelet)
- Fresh cilantro for garnish
- Avocados (about 1/2 a medium avocado or so per omelet)
- Your favorite hot sauce, if desired (we use Cholula)
Prepare the Filling:
- Wash and dry the portobello mushrooms, gently twist off the stems and discard if present.
- Dice the mushrooms and place into a small baking dish or medium bowl.
- Mix together all of the ingredients for the marinade in another a small bowl. Then pour the marinade over the diced mushrooms. Turn the mushrooms to coat on all sides using your hands or a spoon. Cover with foil and set aside to marinate for at least 30 minutes.
- While the mushrooms marinate, dice the peppers and onions for the filling.
- Mince the garlic and fresh cilantro, put to the side.
- Sauté the peppers, onions, and mushrooms over medium-high heat with 1-2 TBSP of olive oil, cooking until tender (about 5-7 minutes). During the last 30 seconds to 1 minute, add the garlic and fresh cilantro to the mix, sautéing until fragrant. Set the filling aside.
- Prepare a pan for “omeletting” – coat the pan over medium heat with plenty of butter, being careful to include the sides, so that the omelets do not stick (I find the first omelet takes a tad more; about 0.5-1 TBSP per omelet should do the trick!)
- In a small bowl, vigorously whisk 2-3 eggs with a fork, then pour into the prepared pan
- Place a dollop of veggie filling on top of the eggs (it should cover about 1/3 or so of the omelet)
- Sprinkle cheese over the veggies
- Fold half of the omelet over onto itself, taking care to assure it’s ready before flipping (this takes about about 3-4 minutes, and the process of checking is similar to making pancakes. Be sure to use your spatula to lift around the edges and get about halfway under it to make sure it’s ready to flip). See the video above!
- After about a minute more of cooking, carefully wedge your spatula under the omelet and swiftly flip to the other side. Let cook about one minute more after flipping. Transfer to a plate.
- Repeat the omeletting process for each omelet. (If you have leftover filling, hooray – more omelets later!)
- Garnish all omelets with slices of avocado and fresh chopped cilantro if desired. We like ours doused in hot sauce as well.
*Original recipe for portobello fajitas (and marinade) adapted from Roasted Portobello Fajitas Recipe – Happy Healthy Mama
**We like it spicy! But we tend to tone it down for our toddler, keeping the habanero separate and using another pan to cook her veggies
***We made 2 three-egg omelets and 1 two-egg omelet with this recipe, then saved whatever filling we didn’t use (good in the fridge for about 3 days)
Dietitian Tip: Kick up the Vitamin D in this recipe by pairing with a glass of orange juice. You can also sometimes find mushrooms enriched with Vitamin D at grocery stores (there’s usually a label on the front of the package).
Disclaimer: The information on this site is in no way intended to be a substitute for medical advice. It is intended for general informational purposes only. Always seek personalized medical advice and consult your practitioner with questions regarding your or your child’s health.