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EATING well

Greek-Style Souffled Omelet a good source of protein, more

The dish: Greek-Style Souffled Omelet.

Associated Press

The dish: Greek-Style Souffled Omelet.

I've never met an egg dish I didn't like. But at the tippy top of my list of favorites is the edible magic trick known as the souffled omelet.

The magic is built into the whites of the egg. A three-egg omelet made the usual way is a substantial meal for one person. But a souffled omelet made with three whole eggs plus two whites makes the traditional omelet look like a midget and is more than enough for two people.

How can so few eggs produce such an ample dish? Something about separating the whites from the yolks, beating them, then adding them back to the yolks inflates the omelet to almost comical proportions.

In a nod to the wonderful Greek omelets you can find in diners from coast to coast, this recipe stars spinach and feta cheese. Of course, you're welcome to swap in any kind of sauteed greens and any kind of lean-ish cheese, be it goat cheese or low-fat cheese made from cow's milk.

But whatever you do, don't leave out the grated lemon zest. It brightens up the whole dish.

GREEK-STYLE SOUFFLED OMELET

1 ½ tablespoons extra-virgin olive oil, divided

5 ounces baby spinach

Salt and ground black pepper

2 ounces feta cheese, finely crumbled

3 large whole eggs, separated, plus 2 egg whites

2 teaspoons grated lemon zest

Chopped fresh dill, to garnish

Heat the oven to 450 degrees.

Heat 1 tablespoon of oil in a large skillet set on medium. Add spinach and a pinch of salt and cook, stirring, until spinach wilts. Sprinkle feta on top; set aside.

In a medium bowl, whisk the egg yolks with a hefty pinch of salt, several grinds of pepper and the lemon zest until the mixture is fluffy, about 4 minutes. In a separate bowl, use an electric mixer to beat the egg whites with a pinch of salt until they hold soft peaks; stir one-fourth of the whites into the egg yolks, then fold the remaining whites into the yolks gently, until they are just incorporated.

In a 10-inch nonstick skillet with an oven-safe handle over medium, heat the remaining ½ tablespoon of oil. Pour the egg mixture into the skillet, spreading it evenly. Place the skillet in the oven on the middle shelf and bake until the omelet is puffed and almost cooked through, about 3 minutes. Meanwhile, reheat spinach mixture over medium heat, stirring.

Remove omelet from the oven and make an indentation down the center

with a spatula. Spoon spinach over one half of the omelet, then use spatula to fold the other half over to cover the filling. Return omelet to oven and bake for another 2 to 3 minutes. Divide in half, sprinkle each with dill and serve immediately.

Makes 2 servings.

Nutrition information per serving: 320 calories (200 calories from fat, 63 percent of total calories); 22g fat (7g saturated, 0g trans fats); 295mg cholesterol; 11g carbohydrates; 4g fiber; 4g sugar; 19g protein; 710mg sodium.

Greek-Style Souffled Omelet a good source of protein, more 04/02/14 [Last modified: Thursday, April 17, 2014 6:34pm]

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