1 Egg + 2 Egg Whites + Veggies = Boffo Omelet

We're still on a weight-loss kick at my house, though my husband's been much more rigorous about it than I--and the results are in: He's lost 10 pounds! As I haven't had the courage to step on the scale following the shock of discovering in the doctor's office that I'd piled on a few over the holidays, I can't report on my progress. Of course, this head-in-the-sand approach is a definite no-no when it comes to taking off weight. But I have been eating healthier, which is a start anyway.

Here's a delicious, easy-to-make omelet that was inspired by one of my favorite Weight Watchers recipes for a one-egg, two-egg white omelet. The combination, on the WW plan is only two points, as the two egg whites aren't counted, though, obviously, they do have calories (about 34 in 2 large egg whites, plus about 72 calories for a large egg). The benefit for those of us with cholesterol issues is that egg whites have no cholesterol, though they also have fewer nutrients than yolks (check out the American Egg Board's Incredible Egg nutrition page), which contain generous amounts of Vitamins A, D and E, though, surprisingly, egg whites have slightly more protein. I like adding the one egg for extra flavor and color, though you could make the omelet with all egg whites (I'd use four egg whites total).

While my husband sticks faithfully to his 2-ingredient omelet--Trader Joe's ReddiEgg (or TJ's 100% Liquid Egg Whites), plus a generous sprinkling of Trader Giotto's Parmesan & Romano cheese (see my post on Living With a Picky Eater)--I like to make myself the two-point omelet, which I jazz up a bit by frying a few onions or scallions, sliced mushrooms, chopped red pepper and a sprinkling of Parmesan--fresh grated, if I have it. This last adds another point or two and a few calories, but a lot more flavor. Of course, salt, pepper and a few spices don't hurt either. The best trick is cooking the omelet in a nonstick pan. I heat the pan a few seconds and use just a spray or two of oil on the surface before adding the veggies, followed by the beaten egg. Served with a spicy splash of Sriracha or salsa, wrapped in a tortilla or served au naturel, this omelet is a boffo breakfast to jump-start your day. But watch out: It's so easy to whip together, it may become habit-forming!

Parmesan Veggie Omelet

1 large egg

2 large egg whites

2-3 tablespoons chopped veggies*

Vegetable oil spray

1 tablespoon Parmesan cheese**

Salt and pepper, to taste

Italian or other seasoning of your choice, to taste

*I used 1 green onion, 1/8 of a red pepper, 2-3 chopped mushrooms, but chopped spinach, tomatoes or other choices would also work.

** Sometimes I add or substitute a tablespoon or two of no-fat or low-fat feta.

Directions

1. Put the whole egg in a small bowl. Separate 2 eggs and add whites to the egg, saving yolks for another use. Beat eggs lightly with a fork until combined but not whipped to a froth.

2. Dice green or regular onions and red pepper, if using. Thinly slice mushrooms. Chop red peppers. Heat a small skillet or omelet pan, preferably nonstick, on low to medium heat. Spray lightly with oil. Add veggies and fry for 1 to 2 minutes on medium heat until lightly golden.

3. Add egg mixture to the fried veggies, adding another spray of oil if need be. Sprinkle with cheese, salt, pepper and additional seasoning.

4. Lightly tip pan to make sure that egg reaches to the edges. When egg has set for a minute or so, use a spatula (rubber or plastic for a nonstick pan) to pull edges of the egg toward the middle slightly, tipping pan to allow the liquid egg to flow into the spaces along the edge of the omelet.

5. When the omelet is almost set, flip it over on itself and ease out onto a plate.

6. Garnish as you wish, with a sprinkle of parmesan, paprika, a dash of hot sauce or salsa. If you wish, add a slice of toast or wrap up in a tortilla--or serve with a dollop of yogurt or cottage cheese on the side.

Living With a Picky Eater

A happy man with his liquid-egg omelet and red grape juice. 

Living with a picky eater when you're a food blogger is quite a challenge. My husband Jeff, ultra-inventive when it comes to his artistic passions--photography, videography, writing and music--not only would be happy to eat the same thing for breakfast, lunch and dinner; he often does! When I ask him if he doesn't get a little bored dining on the same fare so frequently he looks at me blankly and says, "Well, I've been married to you for all these years, haven't I?" Nice guy.

Jeff's favorite Welch's Red 100% Grape Juice in his beloved Porky Pig glass.

Among the things he won't eat: most vegetables, many fruits, fish, beef, pork, lamb and anything with sugar in it before noon--this last because he says it disagrees with him until after lunch. Among his favorites, in no particular order: unflavored rice cakes, rye bread, succotash (or Trader Joe's Soycutash), carrots, lemons, apples, unsweetened cereal (usually dry, eaten out of a large plastic cup--but never for breakfast--with Crispix being his favorite), liquid eggs (more on that later), cheese (but not cream or stinky kinds), roasted unsalted almonds, Progresso soup (lentil, minestrone and chicken tortilla, though he admits when pushed that he likes my homemade versions better), chicken, turkey, and black-bean veggie burgers. Jeff's drinks of choice are Diet Coke or Welch's Red 100% Grape Juice; he doesn't like the purple variety and since none of our local supermarkets stock the red anymore, we order it by the case, courtesy of the very obliging local supermarket chain, Gelson's. He does love sweets, particularly chocolate, and has an abiding weakness for a candy bar he enjoyed growing up in New York City, Goldenberg's Peanut Chews. Oh, yes, hubby also doesn't touch alcohol or coffee, about which he teases me by calling it "dirty water." What a joker!

Now, you ask, how can I remain married to this fussy man? Well, truth be told, he's pretty easy to please if you make him approximately the same thing every day, or allow him to whip it up himself. Imagine, if you will, that though cooking is one of your passions, you're too tired to put together a dinner one evening. In totters hubby from his home office and happily throws several Morningstar Spicy Black Bean Burgers in the skillet, sprinkles them with lemon juice, takes a second pan and pours in a generous amount of Trader Joe's frozen Soycutash--a blend of corn, red peppers and edamame--more lemon juice plus some Parmesan and faster than you can say, "voila!", dinner's on the table--no fuss, no muss. It's pretty good, and if you want it again the next night, the chef is happy to oblige.

Ingredients for Jeff's favorite morning omelet, plus cheese.

But since we began with dinner, let's backtrack and talk about breakfast--and we'll end with a simple recipe for Jeff's signature morning dish, an omelet made with three ingredients--really two if you don't count the spray of oil in the nonstick ceramic pan:

The Liquid Egg Omelet

Ingredients:

Oil Spray

Egg substitute

Parmesan Cheese

Directions:

1) Spray a nonstick omelet pan with oil. Warm on medium for a few seconds. Pour egg substitute into the pan (my hubby uses Trader Joe's Nulaid ReddiEgg, sometimes adding some liquid egg whites from another carton and once in a while a whole egg, with the amount depending on whether he's sharing it with me).

2) Sprinkle grated Parmesan on top (Jeff uses Trader Giotto's Parmesan & Romano blend) to taste. (Notice: no salt, spices or other additions in this simple 5-minute version, but feel free to add them to yours!)

3) Let eggs firm up a little, then tilt the pan in various directions, lifting the edges to let the liquid slide into the spaces (often I sneak in and do this part when hubby's distracted).

4) Flip omelet over to brown on the other side, or flip over on itself to create the typical omelet shape (though sometimes the omelet falls apart and then you have scrambled).

5) Slide onto a plate and drink with a glass of red grape juice diluted with a little sparkling water.

And that's breakfast a la Jeff!

That's all, folks!

Please check out my audio interviews with my husband on his food and restaurant picks: