7 Steps to Creating an Omelet

1. 7 Steps to Creating an Omelet Pinchin ’ Pennie $ in the Kitchen Created by: Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist Becky Berg, Program Assistant

2. 1. Crack Two Eggs in a Small Bowl . Mix well with a wire whisk or fork.

3. 2. Add Water or Milk and Mix. Water or milk: 1 Tbsp. Season with salt, pepper and herbs (if desired). Herbs: d ried or fresh C hives Parsley Basil

4. 3. Heat a Nonstick Skillet Over High or Medium High Heat . Add 2 tsp. of butter or margarine. Rotate pan to coat the bottom. Or: Use nonstick cooking spray.

5. 4. Add Egg Mixture to Pan. Tilt to coat bottom of pan with egg mixture.

6. 5. Cook Egg Mixture. Pull the cooked egg from the edge of the pan with a spatula. Let the uncooked egg mixture flow under the cooked portion.

7. 6. Add Desired Fillings 2 to 3 Tbsp. grated cheese C heddar, mozzarella, Pepper Jack, Swiss, American, etc. 3 to 4 Tbsp. lean protein C anned black beans (drained and rinsed), diced ham, chicken, crisp bacon 3 to 4 Tbsp. vegetables O nion, mushrooms, green pepper, tomatoes, salsa, spinach, green chili peppers

8. 7. Fold Omelet in Half. Slide onto plate. Serve immediately.

9. Omelet Ideas “Vegetarian:” Pepper Jack cheese, green peppers, onions, tomatoes and mushrooms “Southwest:” black beans, cheddar cheese, green onions and salsa “Italian:” Mozzarella cheese, spinach, chopped tomatoes and basil

10. Menu Idea Omelet Whole-grain toast F resh or canned peaches L ow-fat or fat-free milk