RECIPE DOCTOR
Three-layer omelet uses salsa and cheese
By Elaine Magee
Knight Ridder News Service
Q. I found this recipe for a beautiful spring omelet on one of the fancy recipe Web sites. I was so hoping you could figure out how to lighten it up, since my wife and I need to eat a lower animal-fat diet.
A. This recipe starts with a tablespoon of olive oil, which sounds pretty good, but it's downhill from there. It calls for 21 large eggs, 3 tablespoons of butter and 6 ounces of cheese for six servings.
We are going take those eggs down a notch and use 8 large eggs and 2 cups of egg substitute. Instead of the butter, we use a nonstick pan coated with canola cooking spray. And we don't even need the olive oil, since instead of sautéing the tomatoes for 20 minutes (as in the original recipe), we use fresh tomato salsa, well drained. We are switching to reduced-fat cheddar for most of the cheese and keeping 1/2 cup of gruyere cheese for flavor.
This makes a multilayered, herb-seasoned omelet pie — a wonderful way to celebrate spring.
Layered Springtime Omelet
- 2 cups fresh salsa
- 8 large eggs (use higher omega-3 eggs if available)
- 2 cups egg substitute
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper, plus more to taste
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon cayenne pepper
- canola cooking spray
- 3/4 cup reduced-fat sharp cheddar cheese
- 1/2 cup grated gruyere cheese
- 2/3 cup loosely packed fresh basil leaves, torn into strips about
- 3 ounces baby spinach leaves, torn into strips (about 4 cups, lightly packed)
- 1 tablespoon chopped fresh thyme leaves
Preheat oven to 350 degrees. Add salsa to a fine colander or sieve (so spices and onions don't flow through) and drain over a medium-sized bowl.
In a large mixing bowl, combine eggs, egg substitute, salt, pepper, nutmeg, and cayenne pepper. Beat on medium speed until well blended.
Heat a nonstick 10-inch (ovenproof) skillet over medium-high heat.
Coat with canola cooking spray and pour a third of the egg mixture into the skillet.
After a minute, sprinkle both cheeses over the top and gently pull sides of omelet toward the center so any uncooked liquid runs underneath. Continue to cook until eggs are nicely set (about 2-3 minutes).
Transfer the skillet to the oven and bake until the egg pancake is fluffy (3-5 minutes).
Remove skillet from oven, place a serving plate on top and invert the skillet onto the plate, releasing the omelet. Keep in a warm place or cover with foil.
Coat the skillet with canola cooking spray again and pour in half of the remaining egg mixture. After a minute, add the well-drained salsa over the top and, using the spatula, gently pull the sides of the omelet toward the center so the uncooked liquid runs underneath. When the eggs are completely set (a couple more minutes), transfer the skillet to the oven and bake until fluffy (3-5 minutes).
Remove from the oven and cover with a plate. Invert the skillet to release the second layer and carefully slide it on top of the first layer on the serving plate.
Stir the basil, spinach and thyme into the remaining egg mixture.
Coat the skillet with canola cooking spray and pour in the spinach-egg mixture.
Using the spatula, gently pull the sides of omelet toward the center to let any uncooked liquid run underneath. When the eggs are almost completely set, transfer skillet to the oven and bake until fluffy (3 to 5 minutes).
Invert the skillet to release the third layer and carefully slide it on top of the other two layers.
Cut the three-layer omelet into 6 wedges and serve warm.
Makes 6 servings.
Per serving: 237 calories, 25 g protein, 7 g carbohydrate, 12 g fat (5 g saturated fat, 4.5 g monounsaturated fat, 2 g polyunsaturated fat), 302 mg cholesterol, 2 g fiber, 675 mg sodium. Calories from fat: 47 percent. Omega-3 fatty acids 0.8 g. Omega-6 fatty acids 1.2 g. Weight Watchers 5 points.
The original recipe had 445 calories, 32 grams of fat, 14 grams of saturated fat, and 791 mg cholesterol per serving.
Elaine Magee is author of "The Recipe Doctor Cookbook" and "Tell Me What to Eat If I Have Acid Reflux." Her new book, "The Flax Cookbook," is now available in bookstores and at Amazon.com. Write to her through www.recipedoctor.com. Personal responses cannot be provided.
