FRENCH OMELETTE

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High in Good HDL Cholesterol

1.Until recently, it was believed that eggs were bad for cholesterol levels. Eggs do contain small levels of LDL or bad cholesterol it has been found to have little or no effect on LDL cholesterol levers in most people. Eating eggs regularly does, however, help increase healthy HDL cholesterol, which helps lower the risk of developing cardiovascular disease.

2. Egg yolks are an excellent source of iron

3.  Did you know eggs are the perfect food for protecting your eyesight. Egg yolk contains an antioxidant called lutein that helps fight macular degeneration and the risk of developing cataracts, according to studies.

4. Eggs promote strong bones and are a great source of Vitamin D which is important for bone health.

5. Eggs contain selenium an anti-inflammatory nutrient for cardiovascular health. Only one chicken egg contains a quarter of the daily requirements of selenium. Inflammation is the enemy of your body and can cause diseases such as heart disease, diabetes, cancers, and Alzheimer’s.

6. How many eggs can I safely eat? – Harvard Health Publishing

The Heart Foundation does not set a limit on the number of eggs you should eat a week. However, some people are more sensitive to eating dietary cholesterol than others. A maximum of seven eggs a week is recommended for those with high LDL cholesterol (bad cholesterol)

FRENCH OMELET

MAKES 2

Pre-heat oven to 175
6 large organic eggs
Organic extra virgin olive oil Cooking Spray
2 tablespoons cold unsalted butter
2 teaspoons extra virgin olive oil
Pinch each of kosher salt and pepper
1/2 cup Gruyere cheese, grated
2 tablespoons Italian parsley, chopped fine
4 fresh basil leaves, rolled and sliced into thin ribbons

INSTRUCTIONS

Pre-heat oven to 175F            

Cube the butter into small pieces and place it in the freezer for 10 minutes

For EACH omelet Crack 2 whole eggs plus one egg yolk into a medium bowl

Poke the yolks with the fork to break them then beat eggs until well combined

Spray an 8″ inch skillet on medium-low heat generously with cooking spray, scatter1 tablespoon of the cubed butter, and 1 teaspoon of olive oil, swirl. add the egg mixture. When the sides of the pan start to solidify push them inward gently using a spatula, tilt the pan and let the uncooked eggs pour into the bottom of the pan. Keep doing this gently until the eggs have stopped running, the top will still be slightly shiny and uncooked, sprinkle on a pinch of salt and pepper.

Shake the pan back and forth gently to loosen the eggs. Once they slide back and forth smoothly gently flip over using a metal spatula and cook for 20 seconds. Turn off the heat and remove the pan from the heat source.

Sprinkle 1/4 cup of the Gruyere cheese over the eggs. Sprinkle ½ teaspoon of parsley and several strips of the basil.

Place a paper towel on a cutting board. Use a metal spatula to help you slide the omelet out of the pan onto the bottom half of the paper towel. Start from the bottom of the paper towel and lift the sides to gently start to roll and guide the omelet into a cylinder. Place on a  plate and into the oven to keep warm while you make the second omelet.

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