Hello again! How do you feel about breakfast?! Because I love it, and I don’t share it with you enough! A couple of weekends ago, I came up with some healthy pancakes to make for my boyfriend and his son for a Sunday morning breakfast. They were made with a combination of wheat flour and ground oats, with Stevia instead of sugar and natural applesauce instead of oil.
Michael tries to keep his carbs low, and these definitely weren’t low carb, but they were at least good carbs — no bleached, enriched, simple carbohydrates that are processed into glucose by your body. We picked up some fresh strawberries at the farmer’s market, and I made a sort of homemade version of Nutella for a topping.
This got me thinking breakfast foods, and that is something I think I have only shared once that I can remember in my Mediterranean Monday series. So I picked up some things to make something I’ve been wanting to try for a while — omelets made with prosciutto (well, pancetta technically, but Aldi didn’t have it so I made a substitution), asparagus and goat cheese. The idea was inspired by a brunch recipe for asparagus and pancetta quiche cups that I’d found. I realized I could use the same main ingredients to create an omelet that is quick and easy for a weekend breakfast. So I picked up the ingredients last week, and put the idea to the test this past weekend.
So why omelets instead of quiche? While I do love a good quiche, they use a pie crust, which is definitely not a healthy carb, and a whole lot more cheese and eggs than an omelet. I find it much easier to make an omelet healthy — no simple carbs, lower in calories and cholesterol by using one whole egg plus two egg whites, and a perfectly respectable amount of cheese to get the flavor without the high-dose of fats and acid- and inflammation-increasing level of dairy that is in a quiche.
I love to cook, and I love to eat, and my goal is always to get creative and find a way to make amazing recipes healthier by swapping out the unhealthy ingredients, without sacrificing flavor to do it. Sometimes it can get really tricky — especially when I have to try to mix my Mediterranean Diet lifestyle with my boyfriend’s low-carb lifestyle. One of the foundations of the Mediterranean Diet is good-quality whole grains — none of which are also low-carb! But where there is a will, there is a way. This recipe definitely check the boxes for both the Mediterranean Diet and a low-carb diet, and it tasted amazing!!
Now then, for the reason you’re all here: Asparagus and Prosciutto Omelets
- 3 large eggs
- 2 slices of prosciutto, chopped into 1/2 inch pieces
- 2-4 spears of asparagus (depending on size), cut into 1-2 inch pieces
- 1 green onion, chopped, reserving a bit of the green ends for garnish
- 1/4 tsp minced garlic
- 1/2 ounce of goat cheese, crumbled
- 2 TBS of almond milk
- 1 tsp of flour
- salt and pepper to taste
- 1/4 fresh thyme
- olive oil
- Heat a small drizzle of olive oil in a medium skillet over medium heat (I actually prefer to heat the skillet first, then add the oil once the skillet is hot, to preserve the flavor of the oil).
- Once oil is hot, add asparagus and onion and sautee over medium heat for a few minutes. Then add prosciutto to the pan and sautee a couple minutes more. Finally, add garlic, thyme, salt and pepper, and sautee just until garlic becomes fragrant. Remove from pan and set aside.
- Separate and discard the yolks from two of the eggs, placing the whites only into a small bowl. Crack the third egg, yolk and all, into the bowl. Beat the eggs until well combined.
- Add the almond milk and the flour to the eggs, combining well.
- In the same medium skillet over medium heat, add another drizzle of olive oil, tipping to fully cover the bottom of the pan. Pour the contents of the bowl into the pan, distributing evenly across the bottom. Sprinkle with salt and pepper, then turn the burner down to low.
- Using a rubber scraper, gently lift the edges of the egg mixture and tip the skillet, so that the layer of eggs on top can run underneath the cooked layer at the bottom. This will help with even cooking and prevent raw eggs. Then, cover with a lid and leave to cook on low heat for a couple of minutes until eggs are mostly cooked through.
- Remove lid, then spread the asparagus and prosciutto mixture right down the center of the omelet. Sprinkle the goat cheese on top, then gently fold the sides of the omelet over the middle. Return the lid to the pan, and let cook a few minutes more until cheese is melted.
- Slide the omelet from the pan onto a plate, sprinkle some green onion pieces on top, and enjoy!
Omelet-making can be intimidating in the beginning, if you’ve never done it before. But once you get the hang of it, it’s one of the easiest things in the world to do. I’ve discovered that the two primary secrets of a successful omelet are adding the flour to help thicken the eggs and keep it from breaking apart, and cooking it over low heat so that the omelet can cook all the way through without scorching the bottom. I also always lift the omelet and tip the pan to let the egg on top run underneath, so that I won’t end up with runny eggs in the middle of the omelet. A gentle touch and a little patience for low-heat cooking are really all you need!