Veggie Omelet in Perfect Portions

portion perfect omelet with veggies and swiss cheese, whole wheat toast, and a tangerine orange

This Veggie Omelet covers all the nutritional bases in one perfectly portioned bento box

This sweet and simple meal features a veggie omelet that couldn't be easier to pull off in the morning.

And it's perfect for those leftover cooked veggies that you carefully preserved in the fridge with the best of intentions. Simply use your portion perfect bento to determine your perfect portions.

Omelet with Veggies

Some people avoid egg yolks because of the bad rap associated with cholesterol and saturated fats, and this omelet can be made with egg whites only without a problem. Eliminating the yolks, however, reduces the protein significantly: a large egg white has about 3.6 grams of protein, while a large whole egg has 6.3 grams. Egg yolks shouldn't be eliminated that fast, though. They have a super concentration of nutrients—and the essentials A, D, E, K and Omega-3 fats are among them.

Ingredients

  • Two or 3 eggs (or egg whites) according to your protein needs
  • A slice of Swiss cheese, cut into strips
  • One serving of veggies*—here, broccoli and red bell pepper, chopped
  • A serving of whole wheat bread for a grains portion—a pita or tortilla also work
  • One serving of chopped almonds
  • A serving of fruit—here, a small tangerine orange
  • Salt and pepper

How To

  1. Heat sauté pan on medium heat.
  2. Set bread to toast, and peel tangerine orange.
  3. Beat eggs and a pinch of salt with a whisk until frothy.
  4. Spray olive oil on surface of pan. Pour egg mixture into saucepan and swirl it in the pan until it covers the surface evenly.
  5. Add veggies on top of the cooking egg mixture, cover them with strips of cheese, and let sit one minute.
  6. Lift and flip one side of the omelet, let sit 30 seconds, and transfer to plate. Enjoy omelet with toasts and orange.

*A serving of veggies can be anything. They can be either freshly tossed for a few minutes on top of the stove, or anything you've got left over from last night's supper—any veggies work well. Check out my portion perfect for ideas on how to mix it up!

Tip:  At dinnertime, prepare your veggies very simply. Cook them on their own, without additional sauces or fats, and they will keep very well. Broccoli, carrots, peas, beans, corn, and pretty much any fresh veggie can be quickly cooked in boiled water over medium heat for about four minutes. Add butter or sauces and season at table, and veggies—even salads, undressed—will keep perfectly fresh overnight in the fridge for lunch tomorrow.

portion-perfect-omelet-with-veggies-cheese-whole-wheat-toast-and-an-orange-in-bento-box-containers

Save
Anna Dietze
Anna Dietze

Author



Leave a comment

Comments will be approved before showing up.