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NUTRITION How to Make an Omelet | Recipes | Water Facts
How to Make an Omelet (one
serving)
Basic Instructions:
- Use a standard non-stick
medium Pan. Spray a very light coat of Olive Oil
onto Pan. Let the pan warm to a medium-low heat
(like, 4 on a scale of 10). (Butter is not
recommended as it adds Saturated Fat and it pools
and burns. You need very light, even greasing
that won't pool or burn.)
- In a bowl, add a � Cup of
skim milk to your three eggs. I believe the milk
is the 1st key to a perfect omelet.
- Add some seasoning to taste.
WATCH THE salt, love the fresh-ground pepper,
maybe a hint of garlic powder or paprika. Whisk
the eggs.
- Be sure to whisk them
thoroughly, and be sure to pour into one side of
your pre-heated Pan. When you pour the egg
mixture in the skillet, swish it around so that a
fine layer of egg sticks to the side of the pan.
Do this by tilting the skillet and rotating it
slightly. This is Swish #1, and it is the 2nd key
to the perfect omelet.
- Leave the egg mixture alone
for a few minutes to allow it to cook and
"set up." You will know the egg has
cooked enough to proceed when the egg whites have
actually turned white.
- While the egg cooks, take a
minute to make sure your fillings are cut and in
place. Anything you like can go into an omelet.
In my opinion, some sort of cheese is necessary
because it makes the omelet hold nicely -- and
then vegetables and cooked, unprocessed meats are
great additions. You might consider some diced
turkey, fresh mushrooms, low-fat swiss,
mozzarella. Maybe some chives. Other good
fillings: ham (sodium), jack cheese (saturated
fat), smoked salmon, bell peppers, spinach...
- When the egg is about 70%
cooked solid, it is time for the second swish.
Whatever liquid mixture is left in the skillet,
swirl it around the edges again to make the
crispy edge layer thicker. Swish #2 is (wait for
it) the 3rd key to the perfect omelet.
- Let the omelet continue to
cook until the crispy transparent egg edge starts
to pull away from the pan. This is when to add
your fillings.
- Put your fillings in the
omelet. It is almost time to flip.
- The edges should really be
pulling away from the pan now. Take your fork and
run the tines around the outside edge of the
omelet, to make sure the egg layer has not stuck.
Then, you can flip it over. Be gentle: the egg
layer is delicate -- and you don't want burn
yourself on the handles.
- Get your plate out while you
let the folded omelet sit for about 30 seconds.
Take a spatula and run it under the omelet to
make sure it is not stuck to the pan.
- Angle the skillet over your
plate and slide. The omelet should slip nicely
out of the pan and onto the plate. If you like
you can use the spatula underneath to coax it.
Yay!
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