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- In a small bowl combine eggs, water, salt, and pepper. Beat until combined, but not frothy, with a fork. Heat an 8-inch nonstick skillet with flared sides over medium-high heat until skillet is hot.
- Add butter to skillet. When butter has melted, add egg mixture to skillet; lower heat to medium. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
- If desired, spoon filling across the center. With a spatula lift and fold an edge of the omelet about a third of the way toward the center. Remove from the heat. Fold the opposite edge of omelet toward the center and transfer to a warm plate.
- Makes 1 serving.
From the Test Kitchen
Prepare as above, except substitute 2 egg whites for one of the whole eggs.
Nutrition Facts per serving: 216 cal., 17 g total fat (8 g sat. fat), 244mg chol., 559 mg sodium, 1 g carbo., 0 g dietary fiber, 14 g pro.
Daily Values: 12% vit. A, 4% calcium, 6% iron
Exchanges: 1 Very Lean Meat, 1 Medium-Fat Meat, 2 Fat
For filling, in the 8-inch skillet cook 1/3 cup sliced fresh mushrooms in 1 teaspoon butter until tender. Remove from skillet; keep warm. Prepare omelet as at left, adding filling in step 3.
Nutrition Facts per serving: 300 cal., 27 g total fat (11 g sat. fat), 466mg chol., 548 mg sodium, 2 g carbo., 0 g dietary fiber, 14 g pro.
Daily Values: 25% vit. A, 6% calcium, 11% iron
Exchanges: 1/2 Vegetable, 2 Medium-Fat Meat, 3 Fat
Prepare as at left, except omit salt. In step 3, sprinkle 1/4 cup shredded cheddar, Swiss, or Monterey Jack cheese across center of omelet for filling.
Nutrition Facts per serving: 370 cal., 32 g total fat (15 g sat. fat), 485 mg chol., 403 mg sodium, 1 g carbo., 20 g pro.
Daily Values: 28% vit. A, 0% vit. C, 26% calcium, 9% iron
Exchanges: 2 Medium-Fat Meat, 1 High-Fat Meat, 21/2 Fat
For filling, in the 8-inch skillet cook 2 tablespoons chopped green sweet pepper, 2 tablespoons chopped onion, and 1/8 teaspoon dried basil, crushed, in 2 teaspoons butter until tender. Stir in 1/4 cup finely chopped cooked ham. Remove from skillet; keep warm. Prepare omelet as at left, adding filling in step 3.
Nutrition Facts per serving: 394 cal., 33 g total fat (14 g sat. fat), 496mg chol., 1017 mg sodium, 5 g carbo., 19 g pro.
Daily Values: 23% vit. A, 29% vit. C, 8% calcium, 13% iron
Exchanges: .5 Veg., 2.5 Medium-Fat Meat, 4 Fat.
Nutrition Facts (French Omelet)
- Per serving:
- 255 kcal cal.,
- 22 g fat
- (9 g sat. fat,
- 455 mg chol.,
- 518 mg sodium,
- 1 g carb.,
- 13 g pro.
- Percent Daily Values are based on a 2,000 calorie diet