A easy, delicious nutritious omelet can be made with one of my favorite kitchen gadgets the Nordic Microwave Egg Maker. Click on the link and it is on page 3 of the Amazon Recommended Products.
Look how much food you get for only 270 calories! The omelet with the greens and sauteed mushrooms provides 200 calories, 12 grams of protein and 3 grams of fiber. Serve with half a sweet honey crisp apple which adds another 70 calories and 4 grams of fiber.
To make the microwave omelet, beat two eggs in a small bowl; divide the mixed eggs equally into the two sides. Place in the microwave for one minute and then check doneness. Continue with another 30 seconds until almost set.
If you want to add greens, place some on top and continue another 30 seconds until egg is done to your liking.
I like to use Costco’s Organic Triple Washed Power Greens (Baby kale, chard and spinach). I always buy organic greens since they can be contaminated with pesticides and/or herbicides. For the other produce that is critical to buy organic see my article on the Dirty Dozen).
Flip one side of the omelet maker onto the other and slide the omelet onto a plate. I like to top with sautéed sliced crimini mushrooms.
Lentils are an easy-to-cook legume since they don’t need an soaking before cooking. They are also nutritious, providing you with several nutrients and protein. The protein in lentils is incomplete, since it does not contain one of the essential amino acids. Grains such corn, can act as complementary proteins for lentils, providing the amino acid that lentils are missing. And lentils provide the missing amino acid that corn lacks.
Lentils + Corn Tortillas = A complementary Protein Pairing = A Complete Protein
I frequently make these spicy lentils as a side dish instead of a main dish as described here. And the Creamy Adobo Sauce is an easy and flavorful way to dress up any Mexican meal.
Makes 4 servings
- 1 tablespoon olive or canola oil
- 1 cup finely chopped onion
- 2 cloves garlic, chopped
- 1/2 teaspoon salt
- 1 cup dried lentils
- 1 package (1.25 ounce) 30% less Sodium taco seasoning (McCormick)
- 2 1/2 cups chicken or vegetable broth
- ¾ cup Reduced Fat Sour Cream
- 1 small can Chipotles in Adobo (Found in the Mexican section of the store near the enchilada sauce)
- 8 corn tortillas
- 1 1/4 cups julienned romaine lettuce
- 1 cup chopped tomato
- 1 cup shredded reduced-fat (2 percent) cheddar
Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes.
For the sauce creamy adobo sauce, mix sour cream, 1 finely chopped chipotle chili from the adobo sauce can (use half for less spice) and 2 teaspoons of the adobo sauce in a bowl. (Tip: you will have leftover chipotles in adobo. Put the can in a small ziplock bag and freeze).
Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Mash with a rubber spatula.
Spoon about 1/4 cup lentil mixture into each tortilla. Top with 2 heaping teaspoons sour cream mixture, lettuce, tomato and cheese.
Vicki Before (in white) and After (in gray)
This is Vicki, one of the clients that I have been assisting for several months now.
She initially wrote to me, “I was always skinny as a child and young adult but since having two kids, I never lost that post-baby weight and feel like I have been expanding ever since. I have high cholesterol and blood pressure too. I am struggling with what healthy foods to eat and keep the right balance of nutrition for my family”.
We started with an initial fitness assessment. Her strength was minimal at first. She was only able to do one push up. I am happy to say she is capable now of performing 20.
Since she had never formally exercised so we began with a simple program to introduce her to weight training, cardiovascular exercise and stretching. We gradually increased the amount of exercise and the complexity of the exercises as she got stronger.
To address her weight loss goals and how to feed the whole family nutrition and delicious meals we began with assessing her diet with a food journal. Seeing what she was actually eating and her patterns allowed us to determine some changes to make. She began with adding more vegetables to meals and selecting healthy menus to try. She has now compiled a recipe book of all the recipes that she has tried and that she and her family like.
Her progress to date is 16 pounds lost, 12.75 total inches and 4.2% body fat. Most notable were the 4 inches lost around her waist and 2 and a half inches off her hips! And remember the increased number of push ups she did. That is an indication of muscle mass gain.
It will be interesting to see the results of her next doctor’s visit. I’m guessing that her blood pressure, cholesterol and blood glucose levels have improved as well.