One Pan Omelette

Planning to jump back on the LCHF train after all the festivities from Christmas and New Year? Start your day (and your year!) off as you mean to continue, with this simple but classic LCHF breakfast dish.

A word from Chef Craig Rodger: An omelette is perhaps the greatest ‘bang for your buck’ breakfast dish you can have up your sleeve. It’s a one pan wonder and a great way to use up left overs – and is guaranteed to keep you going at least through until lunch, if not longer.

A word from The Whole Food Dietitian, Caryn: Revisiting omelettes – why? Because they’re so awesome. I say the first week of the new year should always include the perfect protein – eggs! While we bring you a recipe, the beauty about an omelette is that you don’t even need a recipe. Just throw some vegetables in a pan (a good way to use up any you might be looking to get rid of – plus try to use some green ones too for maximum nutrient coverage) and whip up the eggs to add. My favourite must-have in an omelette is the fresh thyme sprinkled over the top for that unique taste.

A word from The Fat Professor, Grant: This omelette is featured in What The Fat? Sports Performance: Leaner, Fitter, Faster on Low Carb Healthy Fat. It’s a great fuel source and can be adapted to suit many tastes. Simple and easy to make for those starting out on LCHF this year.

Omelette with Mushroom, Spinach, Cheese and Onion

Prep time: 5 minutes

Cooking time: 6 – 8 minutes

Carb count: 4.6g

Serves: 1

Ingredients: 

  • 1 tbsp (15g/ml) Butter or oil
  • 1 Onion, sliced
  • 4-5 Mushrooms, sliced
  • 4 tbsp (20g) Butter
  • 2 Eggs
  • 3 tsp (15g) of your favourite cheese  (mozzarella and cheddar work great)
  • Small handful of Spinach

Method: 

Add the butter or oil to a frying pan, add in the sliced onions and mushrooms and cook at a high heat for 2 minutes until softened. Start your omelette by melting the butter in the pan. Whisk the eggs in the bowl and add them to the oven proof frying pan. Have the pan on a moderate heat and, as the underneath cooks, gently push the sides to allow the raw egg mixture to pour into the space. At this stage, add the fillings on top of the eggs and put the pan into the oven (or under a grill) for 3 minutes.

The eggs should be cooked through, if not, check again at 1 minute intervals. Fold the omelette if you like, or just slide onto a plate. The traditional method of cooking an omelette is quite a skillful technique – encasing a scrambled egg centre within a skin of cooked egg. To do this you begin by heating the non-stick pan, adding the butter  and  vigorously  stirring  the  egg  to  form  scrambled  egg  but  stopping  in  time  to  allow  the remaining egg to form a skin under the scrambled egg top layer. At this stage you would add the chopped fillings and flip the omelette. This method means you don’t have to rely on an oven or grill to finish the cooking but it does require a lot of practice!

 

 

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