Eggs and breakfast! It's a combination that men salivate over and rightly so. Not only do eggs cooked any way taste the tits, they are little protein powerhouses that in my humble opinion, are one of the healthiest, most nutritious foods you can eat!
And that makes sense right? The purpose of an egg is produce a chicken so all of the good stuff contained within that shell must be sufficient to create a new life!
A single egg contains 77 calories and 6 grams of protein. To put that into perspective:
- Two McDonald's chicken nuggets contain 96 calories and 5g of protein;
- A McDonald's Big Mac contains 257 calories and 12g of protein.
In other words, that's a lot of nutritional bang for buck! And that's before we mention the tremendous list of micronutrients - Vitamins A, B5, B2, B12, D, E, K, Calcium, Folate, Phosphorous, Selenium and Zinc. Suffice to say, these things are real good for you!
But rather than ramble on, lets get to the good stuff - a very simple vegetable omelette. Now before you go and say 'seriously, a recipe for an omelette? Anyone can cook that!" Let me point out two important points:
- Healthy cooking is EASY cooking - rarely do I make massively complicated meals that include loads of different ingredients. By keeping it pretty simple, I am eating foods very close to their natural state and that's healthy eating. I'll save the super-complicated dishes for eating out on a weekend.
- Not everyone knows the basics - I got into this Men's Health stuff because I was shocked by the amount of men that had no grasp on how to give themselves a chance in life and health. Posting up a recipe like this provides an easy go-to dish and is a reminder that simple = good.
So now, let's get to it!
You don't need to measure out the ingredients. Just rough amounts are fine...
- Mixed veggies - I've gone for onions, capsicum, zucchini, mushrooms and yellow squash;
- Olive oil;
- 1/2 teaspoon of minced garlic;
- Salt and pepper;
- Spinach leaves.
- 4 x whole eggs;
- 250ml Lite milk;
Dice up your vegetables into the sizes that you like in your omelette.
Take some olive oil and your garlic and on low-medium heat, fry off the vegetables in a pan. Add the harder veggies first and the softer, more delicate veggies last. Don't add spinach until everything else is tender.
Crack in some salt and pepper;
In a side bowl, take four eggs and a small amount of lite milk and whisk together then add to the mix ensuring it spreads evenly through.
Use a fork to test when the egg has cooked on the bottom. You should notice the omelette is firming but there will be a light layer of uncooked egg on the top.
At that point, remove from the stove top and add pan under the oven grill to finish it off.
I love cooking omelettes in a small cast iron pan so that I can serve the whole thing straight up onto a chopping board. That adds to the whole experience. Washed down with a coffee... ohhh talk to me!