RECIPE: Omelette with Spring Vegetables and Manchego
Makes 1 serving (300 calories)
2 tsp grapeseed oil
Mixture of fresh spring vegetables, julienned or sliced thinly lengthwise
½ leek, white and light green parts only
3 stalks asparagus, woody parts removed
¼ cup mushrooms, use seasonal chanterelles or pioppini if you can. If not shitake, oyster or cremini
5 snow peas
½ small carrot
1 egg + 2 egg whites
2 tsp water or skim milk
½ tsp salt
1/8 cup packed baby spinach leaves
1/8 cup crumbled Manchego cheese. You can also substitute with feta cheese Salt and freshly ground pepper
Heat the oil in a 6- to 8-inch non-stick sauté pan over medium-low heat. Add the leeks and cook, stirring often, until they begin to soften, about 5 minutes.
Add the remaining vegetables in the list and continue to sauté until they are all softened and tender, about another 5 to 7 minutes. Season lightly with salt and pepper. Place the vegetables on a plate and set aside. Do not wipe the pan.
In a small bowl, lightly beat the egg and egg whites with the water or milk until well mixed. Season with ½ tsp salt.
Spray the reserved pan with cooking spray and heat over medium heat.
Add the egg mixture and tilt the pan gently back and forth to spread the egg out. Use a fork to lift the edges of the omelette to allow excess egg mixture to flow underneath.
Reduce the heat to low. When the egg is firm but still slightly runny on the top, sprinkle the cheese and baby spinach onto ½ of the omelette.
When the cheese softened, spread the sautéed vegetables and fold the omelette in half.
Tip: To add more calories, use 2 eggs plus 1 egg white. You can also use 1 extra tsp oil.