Oriental Omelet(From Joslin Diabetic Clinic)
A delightful Oriental omelet featuring tender chicken, crunchy bean sprouts, and water chestnuts, all folded into fluffy eggs infused with soy sauce and green pepper. This quick, flavorful dish is perfect for a light lunch or dinner, offering a balanced mix of protein and vegetables with Asian-inspired flavors.
Ingredients
Instructions
- Combine chopped-cooked chicken, bean sprouts, water chestnuts, and soy sauce in a bowl and mix well. Set aside.
- In a separate bowl, beat eggs, water, chopped green pepper, minced onion, salt, and pepper with a fork.
- Heat butter or margarine in a 10-inch skillet over medium heat.
- Pour the egg mixture into the skillet.
- Cook until the bottom is set and lightly browned, and the top is creamy. Use a spatula to draw cooked portions toward the center, allowing uncooked egg to flow to the bottom.
- Arrange the chicken mixture on half of the omelet.
- Fold the other half over the filling and cook for another minute until heated through.
- Slide the omelet onto a serving platter and serve hot.
Tips & Substitutions
For a lighter version, you can substitute egg whites for some of the eggs. Feel free to add other vegetables such as spinach or mushrooms to enhance flavor and nutrition. If you prefer a bit of heat, consider adding a pinch of red pepper flakes. This Oriental Omelet can also be customized with leftover Mandarin Chicken or other proteins, making it versatile for any meal.
Serving Suggestions
Serve the Oriental Omelet hot with a side of fresh fruit or a light salad for a balanced meal. It pairs beautifully with Hot And Sour Soup, making it a satisfying lunch or dinner. For extra flavor, drizzle a little more soy sauce over the top before serving, or garnish with sliced green onions.
Storage & Reheating
Store any leftover omelet in an airtight container in the refrigerator for up to 3 days. To reheat, place the omelet in a skillet over low heat until warmed through, or microwave it for about 30 seconds. Avoid high heat to prevent the eggs from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Oriental Omelet(From Joslin Diabetic Clinic) contains roughly 333 calories, with 8g protein, 42g carbohydrates, and 16g fat. It is an excellent source of vitamin C (59% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this omelet ahead of time?
Yes, you can prepare the filling in advance and store it in the refrigerator. When ready to eat, just cook the egg mixture and add the filling. This way, you can enjoy a delicious omelet quickly on busy mornings.
What can I substitute for bean sprouts?
If you don't have bean sprouts, you can use shredded cabbage or even finely chopped bell peppers for a similar crunch. Both options will still provide a nice texture to the omelet while keeping it healthy.
Is this recipe suitable for meal prep?
Absolutely! You can prepare the omelet filling in bulk and portion it out for quick cooking during the week. Just store the filling separately from the cooked omelet to maintain freshness and quality.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).