“Spring Chicken" Omelet

Submitted by Peapo Queen

"The name “Spring Chicken Omelet” comes from two major ingredients in the omelet: chicken and salad spring mix (baby spinach, greens, arugula, endive, radicchio, and Swiss chard) filling. It is a healthy alternative to a regular three-egg omelet, which is full of flavor, but loaded with butter, fatty meats, cheeses, and high in fats, cholesterol, and calories. The Spring Chicken Omelet is not only delicious, but high in protein and lower in fat calories. Hippocrates, the father of Western medicine once said, “Our food should be our medicine and our medicine should be our food.” This recipe is important to me because it supports my efforts to make healthier food choices so I can once again feel like a “Spring Chicken”!"

 

• Ready In: 15mins
• Ingredients: 14
• Yields: 1 omelette
• Serves: 1

ingredients

• 1⁄4 cup red onion (french cut)
• 1 tablespoon low sodium beef broth or 1 tablespoon water
• 3 3 ounces spinach or 3 ounces arugula
• 1⁄4 cup chicken strips (Pre-cooked and shredded)
• 3 egg whites
• 1 egg yolk
• 1⁄4 teaspoon onion powder
• 1⁄4 teaspoon paprika
• 1⁄4 teaspoon celery seed
• 1 dash lemon pepper (optional)
• 1 dash nutmeg (optional)
• 1⁄2 ounce mozzarella cheese (Shredded)
• 1⁄2 ounce cheddar cheese (Shredded)
• nonstick cooking spray

directions

1. Using a sharp knife, peel the red onion and cut into very thin strips (French cut)and set aside ¼ cup.
2. Prepare sauté pan by generously spraying non-stick cooking spray into the pan over medium heat.
3. Add red onions and sauté lightly using a wooden spatula/spoon for a minute or until onions start to turn slightly brown.
4. Slowly add up to 1 tbsp of low sodium beef broth along with salad spring mix in the pan and sauté until veggies are slightly tender.
5. Fold in precooked bite size chicken strips and stir together until warmed. Put sauté chicken and vegetables to the side.
6. Crack and separate two egg whites from the yolks and put into a glass bowl. Crack a third egg and beat together with the egg whites for about a minute or until fluffy.
7. Mix the onion power, paprika, and celery seed into the egg batter. (Optional dash of nutmeg and lemon pepper for added flavor.).
8. Spray a sauté pan with non-stick cooking spray and set it over medium heat temperature.
9. Pour the egg mixture into the pan and cook until you see the egg mixture “begin” to get solid. (Lower the heat setting to prevent the egg from cooking too fast.) Carefully, flip the egg over with the spatula on the other side in order to absorb the egg (running) moisture.
10. Next, spread the sautéed veggies and shredded chicken mixture on top of ½ of the egg. Sprinkle a thin coating of shredded mozzarella on top of the egg and fold the omelet closed.
11. Finally, sprinkle a thin coating of shredded cheddar cheese on top of the omelet.
12. Turn the flame off from under the pan, and cover the omelet with a lid so the cheese can begin to melt (no longer than a minute). Serve on a plate immediately.