Easy as an Omelet

Ashdown, Ark. – Do you ever feel like you are running from one event to the other?

Try to make a plan to make sure you can still eat healthy foods while keeping up with the busy schedule.  Keep a list of items you need to buy to fill your pantry. Staples such as canned vegetables, canned fruit (in juice), brown rice, low sodium soup, canned tuna and beans can be bought and stored for long periods of time (just always check the expiration date).  In the freezer, try to keep frozen chopped vegetables, frozen fruit and frozen meat that can be easily incorporated into a variety of recipes. If you brown meat or cook chicken you can make extra to store in the freezer to make sandwiches or omelets easy and cut down on preparation time. Make sure you have your favorite herbs and spices such as pepper, garlic, basil, oregano, red pepper, etc. along with sauces and condiments to add to your recipes. Whether you cook for one or cook for six if you can keep the staples on hand it will make meal preparation so much easier!

Try this easy omelet recipe that you can customize to fit your taste buds.

OMELET

2 beaten eggs
non-stick cooking spray
3-4 tablespoons of fillings

Example fillings could be shredded cheddar cheese, shredded mozzarella cheese, chopped lean ham, chopped bacon, crumbled turkey sausage, chopped bell pepper (green or red), sliced mushrooms, chopped onion, sliced black olives, diced tomato, and salsa.

Heat a small frying pan over medium heat, spray with cooking spray and pour in beaten eggs. Lift edges of eggs with a spatula and tip pan to let uncooked egg flow underneath. When eggs are almost cooked, add 3-4 tbsp filling. When eggs are firm, fold omelet over to form a half moon shape. Slide onto your plate and serve hot.

One omelet made with 2 eggs, 1 tbsp cheddar cheese, 1 tbsp green pepper, 1 tbsp salsa, 1 tbsp onion, and 1 tbsp mushrooms has 184 calories, 12 g fat, 4.5 g saturated fat, 3 g carbohydrate, 0.5 g dietary fiber and 15 g protein.

This is a great meal to make for one or two for breakfast or dinner. You can easily use leftover meat and chopped vegetables to make meal prep easy.

Join our new cooking club. The first meeting will be on Monday, April 13^th at 5:30 PM. We will meet at Cossatot in Ashdown in the Millwood room. The goal of the club will be to swap recipes and prep freezer meals to make meal planning a breeze! Call 870-898-7224 for more information and to reserve your spot.

If you would like more information about healthy foods, please call the Little River County Extension office at (870) 898-7224 or email cascarborough@uada.edu.  Always feel free to stop by our office at 1411 N Constitution Ave in Ashdown to receive more information. The Cooperative Extension Service is part of the University of Arkansas Research and Extension. The Cooperative Extension is an equal opportunity/equal access/affirmative action institution.
Please like us on Facebook at www.facebook.com/LittleRiverFCS

By Celeste Scarborough
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Celeste Scarborough
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
(870) 898-7224
cascarborough@uada.edu

The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.