Omelets: The Ultimate Fast Food

Andrew Scrivani for The New York Times

Two Egg Omelets

By MARTHA ROSE SHULMAN

Published: January 16, 2012

For some time now the medical literature has been countering the myth that the cholesterol in eggs goes straight to the arteries and that eggs should be shunned by anybody committed to healthy eating. Studies have shown that only a small amount of dietary cholesterol passes into the blood and that saturated fats and trans fats have much bigger effects on cholesterol levels. In fact, according to the Harvard School of Public Health, the only large study that looked at the effect of egg consumption on heart disease found no correlation between the two, except among people with diabetes, who were a bit more likely to develop heart disease if they ate an egg a day.

That’s great news, because eggs are an excellent and delicious source of nutrients, rated by some nutritionists as the gold standard for protein, as one egg has only 75 calories but 7 grams of protein. They are also a great source of the carotenoids lutein and zeaxanthin, which have been associated with protection against vision loss. It’s also great news because eggs cook quickly. Make an omelet if you need a quick, utterly satisfying meal. Omelets are my response to people who tell me that they’d like to eat a healthier diet but that it’s too time-consuming. In addition to the fillings in this week’s recipes, think of using up leftovers or little hunks of cheese that are lingering in your refrigerator, or search through your pantry for something that looks delicious.

Beet Green and Feta Omelet

At this time of year I don’t let a week go by without buying beets at the farmers’ market. I cook up the greens when I get home so that I can make meals like this one in minutes.

For each omelet:

1/3 cup chopped blanched or steamed beet greens (about 1 ounce; see below)

1 garlic clove, minced

1/2 teaspoon red wine vinegar or sherry vinegar

Salt and freshly ground pepper

2 eggs

2 to 3 teaspoons low-fat milk

2 teaspoons extra virgin olive oil

1/2 ounce feta cheese, crumbled

1. In a bowl, toss the chopped blanched beet greens with the garlic, vinegar and salt and pepper to taste.

2. Break the eggs into another bowl and beat with a fork or a whisk until eggs are frothy. Whisk in salt and pepper to taste and 2 to 3 teaspoons milk.

3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add 2 teaspoons olive oil. Hold your hand an inch or two above the pan, and when it feels hot, pour the eggs into the middle of the pan, scraping every last bit into the pan with a rubber spatula. Swirl the pan to distribute the eggs evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the omelet with the spatula in your other hand, to let the eggs run underneath during the first minute or two of cooking.

4. As soon as the eggs are set on the bottom, sprinkle the beet greens over the middle of the egg “pancake” and top with the feta. Next, jerk the pan quickly away from you then back toward you so that the omelet folds over onto itself. If you don’t like your omelet runny in the middle (I do), jerk the pan again so that the omelet folds over once more. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Another way to make a 2-egg omelet is to flip it over before adding the filling. Do this with the same motion, jerking the pan quickly away from you and then back toward you, but lift your hand slightly as you begin to jerk the pan back toward you. The omelet will flip over onto the other side, like a pancake. Place the filling in the middle. Use your spatula to fold one side over, then the other side, and roll the omelet out of the pan.

To blanch beet greens: Bring a pot of water to a boil while you wash and stem the beet greens. Rinse in 2 changes of water to rid the leaves of sand. When the water comes to a boil, salt generously and add the greens. Blanch for 1 to 2 minutes, until just tender, and transfer to a bowl of cold water. Drain, squeeze out excess water, and chop. To steam the greens, place them in a steamer basket above 1 inch of boiling water. Cover and steam for 2 minutes or until wilted. Rinse and squeeze out excess water.

Yield: Serves 1

Advance preparation: The blanched beet greens will keep for 4 to 5 days in a covered bowl in the refrigerator.

Nutritional information per serving: 275 calories; 7 grams saturated fat; 3 grams polyunsaturated fat; 11 grams monounsaturated fat; 385 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 369 milligrams sodium (does not include salt to taste); 16 grams protein.