Eggs: versatile and nutritious

Incorporating eggs into every day foods and beverages is an easy and inexpensive way to increase high quality protein in someone’s diet without resorting to the large variety of powdered and liquid nutritional supplements available. Although there are many available from commercial manufacturers that can help provide higher calories and protein they’re expensive and never taste as good as something home-made. Besides, since most of the available supplements are sweet, there is often flavor fatigue involved after only a few weeks of taking them. Today’s busy life style seldom allows time to prepare special meals that provide the additional nutrients. Athletes in particular struggle to fit in work or school, social life and other obligations, and extensive workout routines, and for some finding foods that provide enough calories and protein is a problem. There are many ways to incorporate high-nutrient density foods into the daily diet, and many simple and delicious recipes available to  prepare them right at home with ingredients found in everyone’s cupboard.  This is one of my favorites for a simple and quick breakfast omelet - so fluffy it melts in your mouth. Why don’t you try it?

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Ingredients

• 6 Teaspoons Butter
• 6 Large Eggs, at room temperature
• 1 Teaspoon Salt, more or less to taste
• 1 Tablespoon Cold Water
• 1/2 Teaspoon Black Pepper, more or less to taste

Servings: 6                  Preparation Time: 1 hour

Method
1. Place a 10-inch nonstick skillet containing the bacon fat over medium heat until the fat is sizzling hot, but not smoking
2. Separate the egg in two mixing bowls and beat each one separately until fluffy
3. Beat the egg white with a pinch of salt until soft peaks form
4. Add cold water to the egg yolk in the bowl and beat vigorously
5. Fold egg whites and yolks gently using mixed
6. Lower skillet heat to medium and pour the egg mixture tilting the pan or lifting the edges of the egg to allow the uncooked egg to spread over the pan
7. Do not overcook and turn the heat down, if the skillet gets too hot
8. Turn the omelet egg once with a wide spatula and serve

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Per Serving (excluding unknown items):
108 Calories; 9g Fat (74.3% calories from fat); 6g Protein; 1g Carbohydrate;trace Dietary Fiber; 222mg Cholesterol; 464mg Sodium.  Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Fat.

Serving Ideas:

• Serve in a sandwich on toast

• Serve with shredded cheese or Chipotle salsa
• Add shredded cheese or salsa on top

• Add sautéed vegetables, sausage, ham or bacon for a complete dinner.

• Serve with a side of salad, potatoes or corn-barley pilaf for a hearty dinner