My 10-year old son (T) is on a culinary mission. He wants to make the perfect omelet. Quite honestly, as long as it involves a hiatus from Nerf guns and potty talk, I’m thrilled! Once a day, either at breakfast or after school, he pulls out the nonstick skillet, cracks a couple of eggs and sets up his mise en place. Yes, mise en place. Hey, if he’s going to make the perfect omelet, he might as well talk the talk!
Actually, the mise en place (organizing and arranging the ingredients) is key when making an omelet because everything moves at a breakneck pace. As I mentioned in my step-by-step photo tutorial, How to: Make an Omelet, the heat should be set at medium-high. You’ll be adding your omelet fillers before you can blink ten times.
Zucchini, onions and feta cheese aren’t usually T’s first choice of fillers. He’s more of a cheese and salsa kind of guy. But when he was at school, I decided to commandeer the nonstick pan and take a shot at my own version. (This nonstick skillet or this one are the nonstick skillets I use for a two-person omelet and this one is perfect for single omelets.)
After all my talk of How to: Caramelize Onions the other day, I really couldn’t think of anything but golden, sweet onions. I didn’t go as far as caramelizing the onions for the omelet, but they took on just enough sweetness in a few minutes of sautéing to satisfy to my craving.
If you prefer to dice the zucchini, go for it. It was lunchtime and I was hungry, so grated zucchini seemed like the way to go because it took about two minutes to tenderize in the pan.
An omelet just never seems complete without a little cheese. When you’re using a cheese with a strong flavor, like feta, you can get away with using just a little. One tablespoon did the trick for this two-person omelet.
This omelet hit the spot, but I must admit that I’m looking forward to be treated to one of T’s omelets very soon.
Other healthy breakfast recipes:
Cookin’ Canuck’s Baked Whole Wheat Peach Pancake
Cookin’ Canuck’s Chipotle Guacamole Eggs Benedict
All Day I Dream About Food’s Low Carb Slow Cooker Breakfast Casserole
HealthyNut Nation’s Fluffy Paleo Coconut Flour Pancakes
Zucchini, Onion and Feta Cheese Omelet Recipe
Calories 162.8/ Total Fat 9.8g / Saturated Fat 3.2g / Cholesterol 282.3mg / Sodium 350.4mg / Total Carbohydrates 4.1g / Fiber 0.9g / Sugars 1.9g / Protein 14.0g / WW (Old Points) 4 / WW (Points+) 4
- 3/4 tsp olive oil
- 1/3 cup chopped onion
- 1/2 cup grated zucchini
- 3 eggs
- 2 egg whites
- 3 tbsp water
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 1 tbsp crumbled feta cheese
- 2 tbsp minced flat-leaf parsley
- Heat the olive oil in a medium nonstick skillet set over medium heat.
- Add the onion and cook, stirring occasionally, until the onions are starting to brown, about 4 minutes.
- Add the grated zucchini and cook for 2 minutes. Transfer the vegetables to a plate and cover with foil to keep warm.
- In a medium bowl, whisk together the eggs, egg whites and water until combined.
- Wipe out the skillet, coat with cooking spray and increase the heat to medium-high.
- Add the eggs to the skillet and cook until the edges begin to set. Gently lift the edge of the omelet with a spatula and tilt the pan to allow the uncooked egg mixture to run into the bottom of the pan. Continue to do this as the omelet cooks.
- Cook until the center is set. Season with salt and pepper.
- Spoon the vegetable mixture onto half of the omelet and top with the feta cheese.
- With a spatula, loosen the omelet from the pan and fold it in half. Slide it onto a cutting board. Cut the omelet in half and serve, garnishing with parsley.
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