Vegetable and Mung Bean Sprout Omelet

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A vibrant, savory Asian-inspired omelet loaded with crunchy bean sprouts, crisp vegetables, and aromatic seasonings, finished to golden perfection under the broiler.

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• Prep time: 10 minutes

• Cook time: 8 minutes

• Total time: 18 minutes

• Servings: 1 large serving (or 2 smaller portions)

 

Ingredients:

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Produce & Fresh Ingredients:

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• 1 1/2 cups mung bean sprouts (about a very large handful of long, fat, fresh, preferably home-grown sprouts), rinsed and trimmed to remove stringy roots

• 1/3 cup carrots, grated

• 1/8 cup red bell pepper, sliced very thin

• 1 large green onion, cut at a very oblique angle to yield thin, long strips

• 1/2 teaspoon red jalapeño pepper, sliced very thin (optional)

• 1 medium to large shallot, sliced very thin

• Sliced avocado for serving (optional)
   

Oils & Seasonings:

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• 1 tablespoon ghee, MCT oil, or neutral-tasting oil (such as sunflower oil or organic peanut oil)

• 1/3 teaspoon oyster sauce

• 3 teaspoons soy sauce

• 1/2 teaspoon toasted sesame oil

• 5 large eggs, beaten with a tiny bit of MCT oil or ghee
   

Directions:

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1. Preheat and Prep:

   • Preheat a non-stick skillet over high heat, then reduce the heat to medium-high.

   • Turn your oven's broiler on high to prep for finishing the omelet.

2. Sauté the Aromatics:

   • Add the thinly sliced shallot to the skillet, stirring continuously until translucent but not browned.

3. Add Vegetables:

   • Add the grated carrots and sliced red bell pepper, keeping the mixture moving to cook evenly.

   • Add the mung bean sprouts and continue stirring and turning with a silicone spatula for even cooking. Lastly add the green onion and turn in to incorporate.

4. Season:

   • Add the oyster sauce, soy sauce, and toasted sesame oil. Keep stirring and turning with the spatula. Adjust your stove heat to about medium-high (roughly a setting of 7).

5. Add the Eggs:

   • Even out the vegetables in the pan. Pour the beaten eggs in a slow, circular motion directly over the veggies.

   • Allow about 1 minute to pass until the edges begin to firm up. Lift the edges slightly all around the perimeter and tilt the pan, allowing any liquid egg to flow underneath the lifted portion. Go back and forth all the way around until no liquid readily runs from the veggies when tilted.

6. Broil:

   • Transfer the pan under the preheated broiler for brief blasts of heat, checking frequently to ensure the eggs do not brown. When you press the top of the omelet and it feels slightly firm rather than mushy, it is done.

7. Fold and Serve:

   • Fold one-third of the omelet toward the middle, then fold the opposite third toward the middle to form a neat packet in the center of the pan.

   • Slip your spatula under one end, tilt the pan, and deftly slide the omelet out onto a plate. Top with freshly sliced avocado and serve immediately.
      

Nutritional Information (Estimated per Serving)
 

Note: Nutritional values can vary depending on exact brands and whether optional avocado or specific oils are used (calculations based on ghee/MCT oil and eggs).

• Calories: ~510 kcal

• Total Fat: ~32g

  • Saturated Fat: ~11g

• Cholesterol: ~930mg (primarily from the 5 eggs)

• Sodium: ~1,120mg

• Total Carbohydrates: ~18g

  • Dietary Fiber: ~4g

  • Sugars: ~8g

• Protein: ~41g