Eggs are all-natural and packed with a number of nutrients. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein, unsaturated fats and antioxidants, all for 70 calories.
Eggs' nutrients can help you with weight management, muscle strength, eye health, brain function and having a healthy pregnancy. Particularly important for aiding healthy brain function and pregnancy is choline, which is amply present in eggs.
Farmers' Market Omelets
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water
Combine filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. Cook and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. Remove from pan; keep warm. Clean pan.
Beat eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. Heat butter in same pan over medium-high heat until hot. Tilt pan to coat bottom. Pour in 1/2 of the egg mixture. Mixture should set immediately at edges.
Gently push cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface.
Continue cooking, tilting pan and gently moving cooked portions as needed.
When top surface of eggs is thickened and no visible liquid egg remains, place 1/2 of the filling on one side of the omelet. Fold omelet in half with turner and slide onto plate; keep warm. Repeat with remaining egg mixture and filling to make second omelet.
Susan is a Raleigh mom of two and owner of Lil' Chef, a cooking studio for kids and teens in Raleigh's North Hills. Lil' Chef offers a variety of classes, workshops, camps and more.
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