This quick omelet contains calcium and vitamins, and it's very tasty. Add a variety of veggies to enhance the flavour even more.
4 eggs, beaten
½ tsp. (2.5 ml) black pepper
½ c. (125 ml) crumbled feta cheese
1 tbsp. (15 ml) milk
1 tbsp. (15 ml) vegetable oil
baby spinach, tomatoes (optional)
Using a fork, beat the eggs and pepper together in a small bowl. Combine the feta and milk in a separate bowl. (Note: the cheese is salty so extra salt is not required.) If you’re adding veggies, heat them separately to your taste (3 or 4 minutes) in a small lightly oiled, non-stick saucepan and set aside.
Heat the oil in a large, heavy-bottomed skillet over medium heat. Pour in the eggs, moving the pan around so the bottom is fully covered. To speed cooking, use a spatula to push the cooked egg mixture toward the centre and tilt the pan to allow uncooked portions to flow toward the sides. Add the feta and other ingredients to the centre of the omelet. Fold over with the spatula and sprinkle some crumbled feta on top and serve with a glass of fortified orange juice.
Greek omelet calcium calculator
4 eggs: 100
½ c. (125 ml) cheese: 120
½ c. (125 ml) fortified OJ: up to 450 (check label; for an extra calcium boost drink a glass of milk)
1 c. (250 ml) 2-percent milk: 250
Remember, in a single sitting, the body can only absorb 500 milligrams of the daily recommended value of 1000-1500 milligrams of calcium so make sure you get regular calcium boosts throughout the day.
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