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September 21, 2009 in breakfast / brunch, how to, vegetarian7 comments

easy one-egg omelet

here omelet omelet

Neat, this made Foodie Views of the day! They gave me a pretty button to go with it:

Routine is a good thing. I lost 60 pounds eating the same thing for breakfast every morning, and anecdotally people suggest that eating the same thing for breakfast and lunch, and mixing it up for supper is good too. Some crazy theory that not having to think about what you’re going to eat makes it easier to keep track.

But you’re still fat! you say, glancing at that picture over to your left.

So? A little is better than nothing at all. And I’ll do it again. So there. Everyone who’s done a marathon here raise your hand.


I love that comeback. All the training and suffering was worth it. Just to be able to say that for the rest of my life. Any time, for any reason. :D

My routine breakfast used to be Shredded Wheat and Bran, soymilk, sliced banana, and orange juice. After a year or two of this I still wasn’t bored with it.

But then the damn blood center began dissing me when I went to donate.

Your iron’s too low to donate.

*month passes*

Your iron’s too low to donate.

*month passes*

Your iron’s too low to donate.

*tear out hair*

Apparently some people (Michigan Community Blood Center, I’m looking at you) seem to think a hemocrit of 37, 36, or 35 is too low to be allowed to give blood. Hmph.

I tried small measures: more beans, some more leafies. Didn’t help. So I turned to the most iron-fortified food on the planet, or at the very least, in my cupboard: Malt-O-Meal, fortified with 60% of the RDA for iron, guaranteed to give you Popeye arms.

And, I actually like it. I don’t know why everyone makes that sour face. Malt-O-Meal is awesome.

But it introduced a problem. A serving of Malt-O-Meal does not a breakfast make, at least not one that’s going to stick with you more than half an hour. I couldn’t have cereal with it, because I had this inkling that that would be stupid.

eggs laid by easter egg chickens! i kid you not

Where to get protein? Oh! An egg! I have all sorts of pretty-colored eggs, thanks to friends who raise chickens that lay Easter eggs. Not kidding. It’s some special variety.

So I got out my little sauté pan and made up a one-egg omelet. All by myself. And it was good. And it made it into the new breakfast routine. I seriously think the green onion makes it. I wouldn’t want it without. The green onion is cooked with the egg. Then I dice up one of the smaller Stupice tomatoes and add other ingredients if they sound good.

As for insides, try:

• tomato
• green pepper
• crumbled bacon
• cheese, even feta
• shredded zucchini

In five minutes, you too can have a little showpiece omelet.

easy one-egg omelet

    1 teaspoon bacon grease or butter
    2 tablespoons green onion tops, chopped
    1 large egg
    salt and pepper, to taste
    1/4 cup (approximately) of filling: diced tomato, diced green pepper, shredded zucchini, crumbled bacon, and cheddar or feta cheese are good choices, but not the only possibilities — try your own!

Get a large heat-resistant spatula and a small (7-inch or so) nonstick sauté pan.

Heat the bacon grease or butter in the pan over medium heat. Add the green onion and cook, stirring a few times with the spatula.

While the green onion is heating, whisk the egg. When the green onion has wilted, pour the egg into the pan.

Now for the fun part! Grab the pan’s handle and tilt it to and fro to make the egg coat the entire bottom of the pan.

Take the spatula and run it around the edge where the egg meets the pan, lifting it up a bit, and tilt the pan so that the liquid egg on top runs underneath. You will do this in two or three spots around the pan, depending upon how anal you are. It won’t need more, because the egg will cook quickly.

Salt and pepper the top of the egg.

While the egg cooks, prepare your filling ingredient(s). If you don’t like your eggs well-done, do this first. Yes, I waited until now to tell you, because I am cruel and capricious.

Now it’s decision time. If you aren’t fussy about the doneness of your eggs — in other words, if the consistency of restaurant omelets is fine with you — spread your filling ingredients on half of the egg circle, flip the empty half over it with the spatula, and let it warm through, another 30 seconds or so.

But if you like eggs nice and dry, slide that spatula under the disc of egg, and flip that puppy over! It won’t be hard, and it doesn’t require fancy flippin’ skills that would be very hard to access with morning brain. Then, like above, spread your filling ingredients on half of the egg circle, flip the empty half over it with the spatual, and let it warm through, about 30 seconds.

Note that if you do the flip method, you could wait to chop up your filling ingredients until after the flip.

Slide your beautiful omelet onto a plate, and you’re good to go, in about or under 5 minutes flat.

Nutrition information (omelet made with tomato and feta): 132 calories; 10.3g fat; 205mg cholesterol; 198mg sodium; 3.1g carbohydrate; 0.8g fiber; 2g sugars; 7.5g protein; 16% vitamin A; 12% vitamin C; 8% calcium; 6% iron

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  1. Rosie says:

    Great reasoning! And did it work? Can you give blood again?
    I looove your photos!
    Rosie of BooksAndBakes

    • Amy says:

      I don’t know yet. Though last time I’d been doing the malt-o-meal for a few weeks and it still hadn’t helped. So frustrating!

      Thank you about the pics. Love that lil Canon point and shoot. :)

  2. Lynn D. says:

    Try cooking in cast iron. An easy way to up your iron levels!

    • Amy says:

      Ooh, that’s a great idea. I’ve been shy of cast iron since a friend in college had a poorly-seasoned/unseasoned cast iron skillet that was a pain in the butt. Plus, we didn’t understand anything about seasoning, and I think today I could figure it out. My birthday is coming up, so maybe I will ask for one. :)

  3. Soma says:

    Our family could have egg any time of the day:-D Love the color of the omelet.. & I use my iron skillet to cook eggs!.. I have been using mine for the past more than 10 years.. it is such a treasure. I wash it & coat it with oil after every use & it has been so perfect.

    • Amy says:

      Last night Mom gave me a cast-iron skillet last night that she bought at a garage sale and never used. It looks in decent shape, just a few tiny rust spots. I’m going to give it a whirl!

  4. christine says:

    Hi Amy…Yes, eggs are a great way to diet. I’m doing it now and lost 11 pounds in 8 days…Plus, with an omelete, you don’t feel the “need” for toast on the side.
    Another hint, Have all your fresh veggies chopped on Sundays, mix and match…I even pre grill fresh mushrooms, and par boli broccille. Sometimes I make the “whole BIG omelete, then cut it in half to “nuk” later that day for dinner or tomorrows breakfast.
    Tastes just as great. I sometimes mix the egg subsitutes with one REAL egg…Do you like pasta noodles? Try whole wheat cooked pasta leftover
    Cut into one inch pieces. Sautee in pan with butter, crack a few eggs in it, and scramble! To die for! a very feeling breakfast , lunch or dinner…Tastes pretty decent “reheated in microwave the next day too.
    Sometimes I chop sweet onions into butter, once transparent, add the left over pasta noodle(linguni is best)(MINUS sauce of course…duhhhh)
    Then add eggs and scramble…Sooooo yummy! Feeds a bunch of little hungary kids cheaply.
    I came from a family of 6 kids, so we ate pasta and scrabled eggs a lot!

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