Breakfast Club: California Broc Omelette

13th August, 2013

Everyone loves a great omelette.  And the California Broc is no exception.  It’s very nutrient dense, full of vitamins, good fat, fiber, protein and skin protecting agents- all good for keeping the body healthy.  I make this at least once or twice a week because it’s perfectly filling, and a great nutritious breakfast.  Dare I say… there’s no need for bread.  

The cast of ingredients (serves 2): 3-4 Egg whites ,1/2 bell pepper, 1/2 onion, 1-2 tomatoes, 1/4 avocado, scallions, sprigs of broccoli.

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A  sharp knife is your bestfriend in the kitchen.  It makes cooking more fun, and fast.  So chop up all the ingredients using only as much of everything that you need for the number of people on deck for breakfast.  Any unused ingredients can be stored quite nicely in ziplock bags- for tomorrow’s breakfast.

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Removing the yolks, and using only the whites of the eggs provides excellent protein to promote cell repair throughout the body.  Too many yolks could mean too much cholesterol.  Toss the chopped ingredients (minus the avocado and broccoli)  into a bowl and begin to mix it all up.  To prevent zapping all the nutrients out, the good fat from the avocado and fiber from broccoli, save them for the end.

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Add dry spices for flavor: black pepper and a pinch of salt.  You can take it a step further with thyme and basil.  Mix it all up!

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Sauteé the mix for 4-5 minutes in a pan with no more than a tablespoon of coconut oil.  Use just enough oil to lightly coat the pan.  Onions and scallions are first in the pan, carmelize them so they are soft but not burnt, not mushy.  Pour in the omelette mix, spoon everything back and forth, tossing and turning all the ingredients.  At minute 3 add the broccoli, toss around for another minute until it starts to cook but is still crunchy.  Then, add avocado for the last 30 seconds. 

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Plate and enjoy.

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photography: 28 pictures

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