Mmmm, healthy omelets
Being the creative guy I am I occationally come up with recipes that are quite tasty. I’ve decided to share some with the world. Most will be quite healthy since they are geared to fit into my diet. I will also include nutrition information when possible.
This first recipe is a modification of one taken from Burn The Fat, Feed The Muscle. I created it from scratch but used the idea out of the book. The oatmeal and apples hide most of the egg taste. The sweetness of the apples actually makes them taste more like pancakes! I eat these daily.
Oatmeal Omelets with Apples
Yeilds one serving of two omelets with enough apple pieces to have a few with every bite
1/2 cup of Oatmeal
1/2 cup of Skim Milk
1 1/2 Tbsp Vanilla Whey Protein Isolate
4 Large Egg Whites
1 Large Granny Smith Apple
Pinch of Nutmeg
Pinch of Allspice
Dusting of Cinnamon
1. Mix oatmeal and protein powder in a sealable container.
2. Mix in milk and egg whites.
3. Let sit in fridge for 15+ minutes so that the oatmeal absorbs liquid.
4. While omelet mix is sitting dice apple into 1/4 inch size pieces.
5. Put enough water in a small pan to just cover the bottom. Too much will make the omelets soggy, too little and the apples will stick to the pan and take longer to cook.
6. Combine apples, nutmeg, allspice, and cinnamon in pan.
7. Spray large frying pan with non-fat cooking spray. Heat pan so that water doesn’t sizzle but evaporates quickly (right on the verge of sizzling). On my electric oven this is about 3/4 heat but on a gas range I tried it was low heat.
8. Using half batter for each cook both omelets to your liking. You want them to be light and fluffy with little to no liquid inside. If the outside is browning before the inside solidifies you have the heat too high.
9. While the first omelet is cooking put apples on stove uncovered at 3/4 heat. You want the water to boil violently. Cook until skins turn a dark green color and apples are no longer crisp, about 5 min. If they turn to mush from stirring they have been overcooked.
10. Top omelets with apples and eat! Optional: Sprinkle more cinnamon over the top of omelets and apples.
Note: Nutrition information will vary based on brands used, especially whey protein brand.
Carbs: 67 g
Protein: 31 g
Fat: 3.5 g (good unsaturated fat from oatmeal)
The next recipe will be for healthy Oatmeal cinnamon raisin muffins. The first batch came out a bit dry so I need to revise the recipe before posting it. These muffins have an excellent balance of carbs, protein, and healthy fats.