To make a delicious protein omelet with green beans, onions, and tomatoes, start by sautéing chopped onions until they're translucent. Add trimmed green beans and diced tomatoes, cooking until tender. Pour beaten eggs over the vegetables and cook until set. Feel free to customize with spices, fresh herbs, or cheese for extra flavor. This colorful dish is not just nutritious but also quick to prepare. Stick around to discover more tips and variations for your omelet!
History
The history of the omelet dates back to ancient Greece and Rome, where cooks first experimented with eggs in a pan, creating a dish that resembles what we enjoy today.
The omelet's roots trace back to ancient Greece and Rome, where innovative cooks began crafting egg dishes in pans.
This early version laid the groundwork for future recipes, with the first recorded omelet recipe appearing in a 16th-century French cookbook. Essential oils were also utilized during this period for flavor enhancement and health benefits, showcasing the evolving relationship between cooking and wellness. Chia seeds, known for their high omega-3 content, have become a modern addition to many dishes, offering nutritional benefits alongside traditional ingredients. Additionally, the incorporation of air purification has become increasingly recognized as important for maintaining a healthy cooking environment.
Onions, valued for their flavor and health benefits, were commonly used in ancient civilizations, including Egypt, and often found their way into omelet recipes.
Over time, the omelet evolved, incorporating diverse ingredients. Today, you might enjoy an omelet with not just eggs and onions but also nutritious additions like green beans and tomatoes, reflecting culinary trends that emphasize balanced nutrition—a key component of personal wellness that supports overall health.
Recipe
Preparing this omelet is simple and quick, making it a perfect choice for busy mornings or as a healthy dinner option. With the ability to customize the recipe by adding various ingredients, you can easily tailor it to suit your taste preferences.
Whether you prefer it with cheese, herbs, or other vegetables, this protein omelet is sure to become a staple in your meal repertoire. Protein-rich meals are not only satisfying but also beneficial for muscle health.
Ingredients:
- 2 large eggs
- 1/2 cup green beans, blanched and chopped
- 1/4 cup onions, chopped
- 1/4 cup tomatoes, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: cheese, herbs, or additional vegetables
Instructions:
Heat the olive oil in a non-stick skillet over low heat, then add the chopped onions and tomatoes. Sauté until the onions are translucent and the tomatoes are softened, about 3-4 minutes.
Next, add the blanched green beans and stir to combine. In a separate bowl, whisk the eggs together with salt and pepper, then pour the egg mixture over the sautéed vegetables in the skillet.
Cover the skillet and let the omelet cook on low heat for approximately 10 minutes, or until the eggs are set. Carefully flip the omelet and cook for an additional 5-7 minutes, ensuring both sides are cooked through.
Extra Tips:
To enhance the flavor of your omelet, consider incorporating fresh herbs like basil or parsley, or sprinkle some cheese on top just before folding it over.
Be mindful of the heat level; cooking on low helps to prevent the eggs from burning while ensuring they cook evenly. If you want to prepare a larger batch, simply scale the ingredients up and use a larger skillet.
Leftovers can be easily stored in an airtight container in the refrigerator for a quick meal later in the week or frozen for longer storage.
Cooking Steps
To get started on your protein omelet, chop the green beans and onions before sautéing the onions until they're translucent. Cooking the red lentils alongside can add a nutritious boost to your meal, as they are high in plant-based protein. Additionally, incorporating fresh orange juice can enhance the flavor profile of your dish. Then, add the chopped tomatoes to the mix for a burst of flavor. Don't forget to season your filling with your favorite spices before folding the omelet in half for cooking! Additionally, ensuring proper airflow around the unit will enhance the performance of your air purifier while you cook.
Step 1. Chop Green Beans and Onions
Start by washing the green beans and onions thoroughly to remove any dirt or pesticides.
Once cleaned, trim the ends of the green beans and slice them thinly for even cooking. If you prefer, you can boil the green beans in salted water for about 2 minutes to soften them slightly before adding them to the omelet.
Using a sharp knife and a cutting board, chop the onion into small, even pieces. Red onions are ideal for their sweetness, but yellow onions work just as well.
As you prepare, keep in mind that you can add the green beans to the mix later. After chopping, you'll be ready for the next step in creating your delicious protein omelet! Regular home cleaning is essential for maintaining a healthy cooking environment and minimizing allergens.
Step 2. Sauté Onions Until Translucent
As you heat a bit of oil or vegan butter in a skillet over medium heat, add the chopped onions and sauté them for about 3-5 minutes.
If you're using red onions, their natural sweetness will enhance your dish. Stir the onions frequently to ensure even cooking and prevent them from browning too quickly, which can lead to a bitter taste.
You'll know they're ready when they become soft and glossy, indicating they're perfectly translucent. Adding a pinch of salt while sautéing helps draw out moisture, speeding up the process and enhancing the sweetness.
Once the onions reach this ideal state, they're ready for the next steps in your protein omelet recipe. Enjoy that delicious aroma!
Step 3. Fold Omelette in Half
Gently lift one edge of the omelette with a spatula, folding it over the other half to create a perfect half-moon shape.
Make sure the edges are set while the center remains slightly runny, which allows for easier folding.
Tilt the pan slightly as you lift the edge; this technique helps the omelette slide and fold more smoothly.
Cook the folded omelet for an additional minute, ensuring the inside is fully cooked without overcooking the outside.
Once done, serve it hot, garnished with fresh herbs for an added burst of flavor and visual appeal.
Enjoy your delicious protein-packed omelette, knowing you've perfected the folding technique!
Step 4. Add Tomatoes to Filling
To enhance the flavor of your protein omelet, chop a few ripe tomatoes into small pieces, ensuring they'll cook evenly.
Once you've sautéed the onions, it's time to add the chopped tomatoes to the pan. This step is crucial; you want the tomatoes to soften and release their juices, which will enrich the filling.
Cook them for about 3-5 minutes until they're tender and slightly caramelized, enhancing the overall taste. Remember to season the tomato mixture with salt and pepper to create a balanced flavor profile.
This addition not only boosts the flavor but also provides extra vitamins and antioxidants, making your protein omelet even healthier and more delicious. Enjoy the burst of freshness that tomatoes bring!
Step 5. Add Spices for Flavor
How can you elevate the flavor of your protein omelet? Start by adding spices like black pepper, paprika, or turmeric. These will enhance the flavor profile of your omelet with green beans, onions, and tomatoes.
Don't forget to add salt; just a pinch can balance the flavors and bring out the natural sweetness of the vegetables. For an extra kick, consider red chili flakes or cayenne pepper to spice things up.
You can also sprinkle in some garlic powder or onion powder to complement the sautéed onions. Finally, fresh herbs like dill, basil, or parsley can add a burst of freshness, creating a deliciously complex dish.
Experiment with these spices to find your perfect combination!
Final Thoughts
As you explore the delicious world of protein omelets, you'll find that this dish not only satisfies your taste buds but also supports your health.
The combination of green beans, caramelized onions, and fresh tomatoes in your egg mixture creates a colorful and nutritious meal. Green beans add a delightful crunch while boosting protein content, ensuring you feel full longer.
The sweetness of the caramelized onions beautifully contrasts the savory elements, enhancing the overall flavor. Plus, the vibrant tomatoes provide essential antioxidants that promote heart health.
This omelet is incredibly versatile; you can easily customize it with your favorite spices and additional vegetables.
Frequently Asked Questions
How Many Calories in a 2 Egg Omelette With Tomatoes and Onions?
If you're wondering how many calories are in a 2-egg omelette with tomatoes and onions, you can expect it to be around 200-250 calories.
Each large egg contributes about 70 calories, so that's around 140 calories just from the eggs.
Adding chopped tomatoes and onions adds minimal calories, but if you use oil or butter for cooking, that can increase the total by an additional 40-120 calories, depending on how much you use.
How Much Protein Is in an Onion Omelette?
When you whip up an onion omelette, it's like crafting a protein-packed treasure.
Typically, you'll find about 6-8 grams of protein per serving, mainly from the eggs. Each large egg contributes around 6 grams, making them the shining stars of your dish.
If you're feeling adventurous, toss in some cheese or veggies for an extra protein boost.
How Much Protein Is in a 3 Egg Veggie Omelette?
A three-egg veggie omelette typically contains about 18 grams of protein, since each large egg packs around 6 grams.
If you add veggies like green beans, onions, and tomatoes, you'll boost the meal's nutritional value, though the protein increase will be minimal.
For even more protein, consider adding plant-based sources like tofu or tempeh, or try using Just Egg, which offers additional protein while keeping it plant-based.
Enjoy your nutritious meal!
Is an Omelette Good for Protein?
Yes, an omelette's great for protein! Each large egg packs about 6 grams of high-quality protein, making it an excellent choice for muscle repair and growth.
When you whip up an omelette with two eggs, you're looking at around 12 grams of protein, especially if you add in some veggies or cheese.
It's a fulfilling meal that not only boosts your protein intake but also keeps you energized throughout the day.
