Given that breakfast is the most important meal of the day, your chances of eating breakfast improve when you plan a meal that is both yummy and offers nutrients that will help you perform well. This recipe is a favorite from Gale Bernhardt, cycling and triathlon coach. What makes this an “athlete’s” omelet is the added carbohydrate (rice) – and the compilation of nutrient-dense foods from all four food groups:
- Veggies/fruit (spinach/pepper/tomato)
- Protein (egg)
- Dairy/calcium-rich foods (cheese)
- Grain (rice).
You can easily modify the omelet to suit your needs by:
- Adding diced, cooked potato instead of rice.
- Adding any and all veggies that are handy (onion, broccoli, mushrooms, etc.)
- Boosting the protein by adding diced ham, cottage cheese or tofu.
Before you dive into this omelet recipe, you’ll need to have cooked some brown rice ahead of time, so that it is chilled. (Alternatively, Gail suggests you buy frozen brown rice.) Because the rice is chilled, it makes the grains firm and chewy in the omelet making the texture special. It’s tasty for breakfast, lunch, dinner, and recovery meals.
- 1 teaspoon olive oil
- 1 large egg and 2 egg whites, or two whole eggs
- 1/2 cup of brown rice (pre-cooked and chilled)
- ½ tomato, diced
- 1 handful of fresh spinach
- 1/4 sweet yellow bell pepper, diced
- Salt and pepper, as desired
- Optional: ¼ cup shredded cheese
- Lightly coat the bottom of a small skillet with the olive oil.
- Stir the egg and egg whites together and set them aside.
- On medium heat, lightly cook the vegetables until tender-crisp.
- Add the eggs, rice (and cheese) at the same time. Cook the mixture until the eggs are firm and moist, but not hard. You can cook the egg mixture into a “pancake” (that you flip) or a folded omelet.
Yield: 1 serving is 250 total calories (without cheese); 28 g carbs; 15 g protein; 9 g fat
Nancy Clark, MS, RD, CSSD, is a sports nutrition consultant with the Boston Red Sox and author of Nancy Clark’s Sports Nutrition Guidebook. For more sports nutrition information go to www.nancyclarkrd.com.