This recipe was presented to Active by Gale Bernhardt. I don't usually share recipes, but this is a keeper! It is incredibly easy to adjust this recipe for personal likes and dislikes.
This meal is colorful, rich in vitamins and minerals, and it is versatile. Best of all, it tastes great. Before you start this recipe, you'll need to cook brown rice ahead of time and then chill it in the refrigerator. This gives you the best results. Steaming the rice is a good idea but you can cook the rice in a regular pot.
Chilled rice makes the grains firmer and chewy in the omelet making for nicer flavor and texture. The brown rice is the ingredient that makes this omelet special.
The Omelet Recipe: * 1 tsp olive oil * 1 large egg * 2 egg whites * 1/2 cup of brown rice (chilled and pre-cooked in a rice steamer) * 1/4 cup chopped tomatoes or cherub tomatoes cut in half * 1/2 cup of fresh spinach * 1/4 cup of sweet yellow bell pepper
Lightly coat the bottom of a small skillet with the olive oil. Stir the egg and egg whites together and set aside. On medium heat, lightly cook the vegetables so they remain crispy. Add the egg mixture and the rice at the same time. Cook the mixture until the eggs are firm and moist, but not hard. You're using just the right amount of heat to cook the eggs and heat the rice.
As listed, the omelet is about 240 calories with 30 percent of the calories coming from protein, 49 percent from carbs and 21 percent from fat. It packs 3908 IUs of Vit. A with 85 percent of that coming from the spinach and pepper. The recommended daily allowance from vitamin A is approximately 3,000 IU. Know that the recommended values change for men and women, but this gets you within range.
Modify to suit your needs: *Increase the entire recipe-scale all ingredients up, add extra ingredients or side dishes *Bump up the carbs: add more rice or a side of fresh fruit *Add more good fats by adding a little more olive oil *Increase protein by adding more eggs, egg whites or lean meat. *Watching cholesterol, know that the entire 213 grams comes from the egg yolk. There are plenty of other valuable nutrients in the yolk so don't throw away all of your egg yolks too quickly. *Athletes can use this recipe for breakfast, lunch, or dinner, and it makes the base for a good recovery meal as well.
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