Part 7 (1/2)

Ka.s.seri Tapenade Omelet This omelet is loaded with cool Greek flavors! Look for jars of tapenade, an olive relish, in big grocery stores. Ka.s.seri is a Greek cheese; all my local grocery stores carry it, so I'm guessing yours do too.

2 to 3 teaspoons olive oil 2 eggs, beaten 1 ounce (30 g) ka.s.seri cheese, sliced or shredded 1 tablespoons (23 ml) tapenade Make your omelet according to Dana's Easy Omelet Method (page 82). Cover half the omelet with the cheese and then top with the tapenade when you're ready to add the filling. Cover, turn the heat to low, and let it cook for a couple of minutes until the cheese is melted. Fold and serve.

Yield: 1 serving 1 serving 4 grams of carbohydrates, no fiber, and 18 grams of protein.

Club Omelet One of the few high-carb meals I miss is the turkey club sandwich-so here's the omelet equivalent!

2 slices bacon, cooked and drained 2 ounces (55 g) turkey breast slices small tomato, sliced 1 scallion, sliced 2 eggs 1 tablespoon (15 g) mayonnaise Have your bacon cooked and drained-I like to microwave mine and crumble it up. Cut the turkey into small squares and have the tomato and scallion sliced and at hand.

Beat the eggs, and make your omelet according to Dana's Easy Omelet Method (page 82), adding just the bacon and turkey while it's still cooking. Once it's cooked to your liking, sprinkle the tomato and scallion over the meat, spread the mayo on the other side, fold, and serve.

Yield: 1 serving 1 serving Each with 29 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.

Tuna Melt Omelet It's worth making extra tuna salad just to make this omelet. This is a great lunch.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 ounce (28 g) Swiss cheese or processed Swiss-style singles cup (100 g) leftover tuna salad, warmed to room temperature Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Swiss cheese over half of your omelet when you're ready to add the filling. Spread the tuna salad over the cheese, cover, turn the heat to low, and cook until hot all the way through (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving The carb count of this omelet will depend on your recipe for tuna salad. The eggs and cheese will add only 2 grams of carbohydrates, no fiber, and 19 grams of protein.

Denver Omelet 1 tablespoon (14 g) b.u.t.ter 2 eggs 1 ounce (28 g) cheddar cheese, shredded or sliced cup (40 g) diced cooked ham green pepper, cut in small strips and sauteed small onion, sliced and sauteed Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cheese and the sauteed ham and vegetables over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs (and you can cut that by using seriously low-carb ham) and 25 grams of protein.

Artichoke Parmesan Omelet This is a terrific combination.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 to 2 tablespoons (14 to 28 g) mayonnaise 1 canned artichoke heart, sliced 2 tablespoons (12.5 g) grated Parmesan cheese Make your omelet according to Dana's Easy Omelet Method (page 82), spreading mayonnaise over one half of your omelet and topping it with the artichoke heart and Parmesan when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 11 grams of carbohydrates and 5 grams of fiber, for a total of 6 grams of usable carbs and 18 grams of protein.

Roman Mushroom Omelet Believe it or not, this is cla.s.sical Italian food, with no pasta in sight.

2 cups (200 g) sliced mushrooms small onion, sliced thin 1 stalk celery, diced fine 2 tablespoons (30 ml) olive oil 1 clove garlic teaspoon chicken bouillon granules teaspoon Splenda Salt and pepper 4 eggs cup (80 g) shredded Romano cheese, divided In your big skillet, start sauteing the mushrooms, onion, and celery in the olive oil. When the mushrooms have changed color and the onion is translucent, add the garlic, chicken bouillon granules, and Splenda, stirring until the bouillon dissolves. Let cook for another minute or so. Add salt and pepper to the mushroom mixture to taste and remove from skillet.

Now, in your omelet pan, make 2 omelets, one after the other, according to Dana's Easy Omelet Method (page 82), using the mushrooms as filling and cup (40 g) of shredded Romano cheese per omelet on top. Cover and cook until the cheese melts, fold, and serve. (You can keep the first omelet warm long enough to make the second omelet by simply covering the plate with a spare pot lid. For that matter, you can halve this recipe to make one omelet!) Yield: 2 omelets 2 omelets Each with 22 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.

Curried Cheese and Olive Omelets This was originally a spread for English m.u.f.fins and the like, but it makes a wicked omelet. I know that this combination of ingredients sounds a little odd, but the flavor is magical.

1 cup (120 g) shredded cheddar cheese 5 or 6 scallions, finely sliced, including the crisp part of the green 1 can (4.25 ounces, or 120 g) chopped ripe olives, drained 3 tablespoons (42 g) mayonnaise teaspoon curry powder 6 eggs, beaten Simply plunk the cheese, scallions, olives, mayonnaise, and curry powder in a mixing bowl and combine well. Now, make 3 omelets according to Dana's Easy Omelet Method (page 82), using the cheese-and-olive mixture as the filling. If there's only one of you, however, just use 2 eggs to make 1 omelet. The cheese mixture will keep well for a couple of days in a closed container in the refrigerator, letting you make fabulous omelets very quickly for a few days running.

Yield: 3 servings 3 servings Each with 6 grams of carbohydrates and 3 grams of fiber, for a total of 3 grams of usable carbs and 21 grams of protein. (As a bonus, you get 372 milligrams of calcium!) ”My Day to Crab” Omelet My grandmother never got to go crabbing when the family was at the sh.o.r.e because she was too busy keeping house. Finally she declared, ”It's my day to crab!” If it's your day to crab, this omelet will cheer you up.

cup (35 g) canned crabmeat, flaked and picked over for sh.e.l.ls and cartilage 2 scallions, sliced, including the crisp part of the green 1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 to 2 tablespoons (14 to 28 g) mayonnaise Mix the crab meat with the scallions and have the mixture standing by. Make your omelet according to Dana's Easy Omelet Method (page 82), spreading mayonnaise over half the omelet and topping it with the crab and scallion mixture when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 19 grams of protein.

Leftover Lamblet I adore roast lamb, and the leftovers are way too good to waste! This is very hearty and would make a great quick supper.

pound (115 g) leftover roast lamb, cut into small chunks small onion 2 tablespoons (12.5 g) grated Parmesan cheese 3 tablespoons (42 g) mayonnaise teaspoon prepared horseradish 1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten In a food processor with the S-blade in place, grind the lamb and the onion together. When you have a pretty uniform consistency, add the Parmesan, mayonnaise, and horseradish and pulse until everything is combined. Place in a microwave-safe bowl and microwave on 50 percent power for just 1 minute or so to warm through.

Make your omelet according to Dana's Easy Omelet Method (page 82), placing the lamb mixture evenly over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the eggs are set (60 to 90 seconds). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 38 grams of protein.

Sloppy Tom Omelet I like this omelet as a quick lunch. Indeed, I've been known to make Sloppy Toms just to have them on hand for this purpose. If you have a favorite low-carb Sloppy Joe recipe, feel free to use it instead.

2 eggs cup (50 g) Sloppy Toms (page 354) 1 ounce (30 g) cheddar cheese or Monterey Jack, sliced or shredded If your Sloppy Toms are left over, straight out of the fridge, warm them a bit in the microwave before you start cooking the eggs. Then make your omelet according to Dana's Easy Omelet Method (page 82), adding the cheese first, then the Sloppy Toms on top of the cheese. Cover, turn heat to low and finish cooking, and then fold and serve.

Yield: 1 serving 1 serving Each with 27 g protein; 7 g carbohydrate; 1 g dietary fiber; 6 g usable carbs.

Pizza Omelet Remember that the pizza sauce is where the carbs are in this omelet, so govern yourself accordingly.

1 tablespoon (15 ml) olive oil 2 eggs, beaten 2 ounces (55 g) mozzarella cheese 2 tablespoons (30 ml) jarred no-sugar-added pizza sauce, warmed 1 teaspoon grated Parmesan cheese Make your omelet according to Dana's Easy Omelet Method (page 82), placing the mozzarella over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Follow the directions to finish making the omelet and top with the pizza sauce and Parmesan.

Yield: 1 serving 1 serving 6 grams of carbohydrates (and you can lower that if you use the lowest-carb pizza sauce), no fiber, and 24 grams of protein.

California Omelet I've had breakfast down near the waterfront in San Diego. This is what it tastes like.

1 tablespoon (15 ml) olive oil 2 eggs, beaten 2 ounces (55 g) Monterey Jack cheese, shredded 3 or 4 slices ripe black avocado cup (4 g) alfalfa sprouts Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Monterey Jack over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Arrange the avocado and sprouts over the cheese and follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 26 grams of protein (and as much pota.s.sium as a banana!).

Guacomelet Should you happen to have leftover guacamole- an unlikely circ.u.mstance, I'll admit-this is a fine thing to do with it.

1 tablespoon (15 ml) oil 2 eggs, beaten 2 ounces (55 g) Monterey Jack cheese, sliced or shredded cup (59 g) guacamole Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cheese over half of your omelet when you're ready to add the filling. Spread the guacamole over the cheese, cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 26 grams of protein (and a whopping 487 milligrams of pota.s.sium!).

Avocado Cheese Dip Omelet This is perhaps the most decadently delicious omelet I know how to make, and it's certainly a good enough reason to hide some of the Avocado Cheese Dip at your next party.

1 tablespoon (15 ml) olive oil 2 eggs, beaten [image]cup (80 g) Avocado Cheese Dip (page 61) Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Avocado Cheese Dip over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until hot all the way through (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 19 grams of protein.

”Clean the Fridge” Omelet The name is not a joke-I made this omelet up out of whatever I found kicking around in the refrigerator, needing to be used up before it went bad. The results were definitely good enough to make it again.

red bell pepper, cut into thin strips medium onion, thinly sliced 3 tablespoons (45 ml) olive oil 2 eggs, beaten 1 ounce (30 g) jalapeno jack, shredded or sliced black avocado, sliced In your skillet over medium-high heat, saute the pepper and onion in the oil until the onion is translucent and the pepper is going limp. Remove from the pan and keep on hand. If your pan isn't nonstick, give it a shot of nonstick cooking spray before putting it back on the heat and increasing the heat a touch to high.

Make your omelet according to Dana's Easy Omelet Method (page 82). Put the cheese on half the omelet and top with the avocado and then the pepper and onion. Cover, turn the heat to low, and let it cook until the cheese is melted. Fold and serve.

Yield: 1 serving 1 serving 14 grams of carbohydrates and 6 grams of fiber, for a total of 8 grams of usable carbs and 21 grams of protein. (This also contains a whopping 821 milligrams of pota.s.sium!) New York Sunday Brunch Omelet My husband was absolutely blown away by this. It's unbelievably filling, by the way.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 2 ounces (55 g) cream cheese, thinly sliced cup (50 g) flaked smoked salmon 2 scallions, sliced Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cream cheese over half of your omelet when you're ready to add the filling. (Don't try to spread the cream cheese-it won't work!) Top with the salmon, cover, turn the heat to low, and cook until hot all the way through (2 to 3 minutes). Scatter the scallions over salmon and follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 22 grams of protein.

Ropa Vieja Omelet Here's another way to use your Ropa Vieja (page 380) [image]cup (70 g) Ropa Vieja 1 ounce (30 g) Monterey Jack cheese black avocado, sliced 2 eggs Warm your Ropa Vieja in the microwave, slice or shred your cheese, and slice your avocado; have everything standing by!

Now heat your omelet pan and add a little oil. Beat up your eggs, and when the skillet's hot, pour them in and make your omelet according to Dana's Easy Omelet Method (page 82). When it's time to add the filling, put the cheese in first, then the Ropa Vieja, and then the avocado. Cover, turn heat to low, and finish cooking. Fold and serve.

Yield: 1 serving 1 serving Each with 29 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carbs.