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Omelets From Around the World
by Alice Osborne and Patty Osborne
  From the regional magazine, Healthy Eating Utah, we found some VERY interesting and fun information: Did you know that the theory that eggs increase cholesterol levels in the bloodstream has been debunked? A recent study found no difference in heart disease risk between those who ate one egg a week and those who ate one a day. Another study concluded that eating two eggs a day for six weeks had no impact at all on cholesterol levels. The key is to prepare your eggs healthfully.
 And what’s more, science has discovered that when you’re looking to tone up muscles, the best protein to eat is EGGS! They’re considered to have the highest-quality protein found in food. In fact, egg protein is actually used as the standard to which other proteins are compared. A little more than half of the protein in an egg is found in the fat-free white, so you can enjoy egg white guilt-free.
Besides their protein content, they pack another strong nutritional punch: The yolks are a great source of easily absorbable lutein, an important antioxidant (also found in spinach and other green vegetables) that’s great for eyes and skin. And although the yolks do contain fat, it’s mostly unsaturated—the healthy type of fat.
All this said, let’s happily look at how eggs are served, via the omelet, around the world:
 AMERICAN OMELET
(serves 1)
Combine into 2 eggs: ¼ C sliced mushrooms, chopped ham, shredded cheddar cheese and ½ C chopped tomato.
(Per omelet: 294 calories, 22 g fat, 436 mg cholesterol, 492 mg sodium, 4 g carbs, 1 g fiber.)
 Download this recipe.
 MEXICAN OMELET
(serves 1)
Combine into 2 eggs: ¼ avocado slices, 2 Tbsp chopped fresh cilantro, ¼ C cooked and drained chorizo sausage, and ½ C shredded Monterey Jack cheese.
(Per omelet: 453 calories, 37 g fat, 482 mg cholesterol, 602 mg sodium, 4 g carbs.)
Download this recipe.
 GREEK OMELET
(serves 1 to 2)
2 teaspoons extra-virgin olive oil, divided
1 cup frozen hash brown potatoes or cooked potatoes cut into 1/2-inch cubes
1/3 cup chopped scallions
4 large eggs
1/8 teaspoon salt
Freshly ground pepper to taste
1/4 cup crumbled feta cheese
Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add potatoes and cook, shaking the pan and tossing the potatoes, until golden brown, 4 to 5 minutes. Add scallions and cook for 1 minute longer. Transfer to a plate. Wipe out the pan. Blend eggs, salt and pepper in a medium bowl. Stir in feta and the potato mixture. Preheat broiler. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Add the egg mixture and tilt to distribute evenly. Reduce heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a plate and cut into wedges.
(Per omelet: 298 calories, 17 g fat, 431 mg cholesterol, 18 g carbs, 16 g protein, 3 g fiber, 428 mg sodium, 437 mg potassium;
exchanges:1 starch; 2 medium-fat meat; 1 1/2 fat—mono)
Download this recipe.
 ITALIAN OMELET or FRITATTA
(serves 4)
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
4 large eggs
4 large egg whites
2 green onions, thinly sliced
1/4 cup crumbled feta cheese
3/4 cup shredded part-skim mozzarella cheese (3 ounces)
Salt
1 tablespoon olive oil
1 cup grape or cherry tomatoes
Preheat broiler. In large bowl, with fork, mix spinach, eggs, egg whites, green onions, feta, 1/2 cup mozzarella, and 1/4 teaspoon salt until well blended. In broiler-safe 10-inch skillet, heat oil over medium heat. Pour egg mixture into skillet; arrange tomatoes on top, pushing some down. Cover skillet and cook frittata 5 to 6 minutes or until egg mixture is just set around edge.
Place skillet in broiler 5 to 6 inches from source of heat and broil frittata 4 to 5 minutes or until just set in center. Sprinkle with remaining 1/4 cup mozzarella; broil about 1 minute longer or until cheese melts. To serve, loosen frittata from skillet. Leave frittata in skillet or slide onto warm platter; cut into wedges.
(Per omelet: Calories: 230, 14 G fat, 6 g saturated fat, 233 mg cholesterol, 570 mg sodium, 6 g carbs, 2 g fiber, 18 g protein)
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