Cuban Chicken & Rice (aka "Beer Chicken")

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Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

This is actually a cuban version of the 'arroz con pollo' but in our house we call it 'beer chicken'. The saffron makes this dish amazing! It takes a good hour and a half to prepare so this more of a Sunday-afternoon recipe, definitely not a week-day recipe.

Ingredients
1 lb. boneless, skinless chicken breast, large diced
1/4 c. red wine vinegar
2 tsp. dried oregano
2 tsp. ground cumin
1/2 tsp. pepper

1 Tbsp. olive oil
1/2 small onion, finely chopped
1/2 small red pepper, diced
2 cloves garlic, minced
1 small tomato, seeded & diced
1 c. water
1 c. beer
1/4 tsp. saffron threads
1/2 Tbsp. tomato paste
2 tsp. salt
1/4 tsp. pepper

1 c. basmati rice
1/2 c. frozen peas

Directions
1. Place the chicken in a glass dish.
2. Pour the vinegar over top.
3. Sprinkle with oregano, cumin and pepper.
4. Toss and allow to marinate 15 minutes.
5. Heat oil in a large pot.
6. brown the chicken all over & transfer to a plate.
7. Add the onion, red pepper and garlic, cook over medium heat for 1-2 min.
8. Add the tomato, cook 1 more minute.
9. Return the chicken to the pot, cook 1-2 min. more.
10. Add the water, beer, saffron, tomato paste, salt and pepper. Bring to a boil.
11. Reduce heat, cover and simmer 30 min.
12. Thoroughly wash the rice, swishing with your hands under cold water until the water runs clear.
13. Bring the chicken to a boil again, stir in the rice.
14. Reduce the heat, cover and simmer 20-25 min.
15. Stir in the frozen peas in the last 10 min.

Roasted Squash & Coconut Soup

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Source: Emma Duran

I make this super-easy recipe to use up left-over roasted squash.

Ingredients
1 of the Roasted Squash recipe on this blog
1 can light coconut milk
2 c. chicken stock
1/4 c. chopped cilantro

Directions - one way
1. Place all of the ingredients minus the cilantro in a large pot.
2. Using a hand-blender, puree the soup until creamy.
3. Simmer over medium heat for about 15 minutes to allow the flavours to meld.
4. Add the chopped cilantro at the end.

Directions - another way
1. Place all of the ingredients minus the cilantro in a blender.
2. Puree until smooth.
3. Pour into a pot.
4. Simmer over medium heat for about 15 minutes to allow the flavours to meld.
5. Add the chopped cilantro at the end.

Roasted Potatoes and Parsnips

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

My favourite way to get my 5 servings of vegetables a day is roasting them. I can eat just about any vegetable if has been nicely roasted.

Ingredients
2 red potatoes
3 parsnips
1 Tbsp. extra virgin olive oil
salt & pepper to taste

Directions
1. Preheat oven to 350 degrees.
2. Dice the potatoes and parsnips 1/2".
3. Toss with the olive oil, salt and pepper.
4. Place in a 9 x 13" pan.

5. Place in the oven and cook for approximately 60 minutes, turning the vegetables every 15 minutes.

Emma's Steak Marinade

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Simple and yet so flavourable. You can double or triple the rub recipe and store it in a well-sealed container for a month or two.

Ingredients

1/2 c. red wine vinegar

Rub

1 1/2 tsp. salt

1 tsp. pepper

1 tsp. ground cumin

2 tsp. garlic powder

Directions

1. Place the steak in a glass container/pan.

2. Pour the vinegar over the steak.

3. Sprinkle liberally with the rub.

4. Turn the steak, sprinkle with more rub.

5. Allow to marinate as least 20 minutes before cooking, or leave marindating for several hours, even better!

Roasted Squash

Source: Emma Duran

Ingredients
1 medium butternut squash, peeled and diced
1 Tbsp. extra virgin olive oil
salt & pepper

Directions
1. Combine all ingredients in a large bowl and toss.
2. Place in a 9x13" pan.
3. Place in a 350 degree oven for approximately 60 min., turning every 20 min., until the squash is soft.

My Go-To Salad Dressing

Source: Emma Duran

Making this is so easy and after using it for so long I can't go back to bottled salad dressings - I feel like I can taste the additives and "chemicals" in them. Olive oil is such a good source of 'healthy fats' that the 2 teaspoons in this recipe is the perfect way to get your daily allowance.

You can do it one of two ways:

Way #1

Ingredients
2 tsp. extra virgin olive oil

2 tsp. balsamic vinegar
1/4 tsp. dijon mustard, approximately
a 'pinch' of white sugar
salt & pepper to taste

Way #2

Ingredients
2 tsp. extra virgin olive oil
2 tsp. red wine vinegar
1/4 tsp. honey, approximately
salt & pepper to taste

Directions
1. Place all of the ingredients in a little tupperware/rubbermaid container.
2. Cover.
3. Shake.
4. Pour over salad.

Meal Plan #1

Every Friday I sit at my desk and make a menu for the next 7 days, then I write my grocery list from that menu, then if I can get my grocery shopping done on the way home from work, without the kids, my week-end is off to a good start. That menu then gets posted on my fridge or white board and for the rest of the week I don't have to think, I just look at the menu and it tells me what to eat, what to pack in my lunch, what to cook and what to pull out of the freezer for the next day.

Here is a sample of a one-week meal plan that I use. The items with a * are recipes I've posted on this blog (just use the Search tool in the top right-hand corner).

Day 1
Breakfast:
whole wheat english muffin
1 egg fried with diced onion, mushrooms and peppers (with cooking spray)
1 c. skim milk

Snack:
1 piece of fruit

Lunch:
French Onion Soup
Tuna wrap (1 x 6" whole wheat wrap, 1/4 c. tuna, 1 Tbsp. mayo, lettuce)

Snack:
1 piece of fruit
12 almonds

Dinner:
Lean Flank Steak with Emma's Steak Marinade*
Roasted Potatoes & Parsnips*
skim milk

Day 2

Breakfast:
cream of wheat cereal
strawberries
skim milk

Snack:
1 piece of fruit

Lunch:
Roasted Squash & Coconut Soup*
left-over roasted parsnips

Snack:
1 piece of fruit
1 oz. low-fat cheese

Dinner:
3 oz. roast beef

Day 3
Breakfast:
Oatmeal with raisins and cinnamon (1/3 c. dry oatmeal + 2/3 c. water + 2 Tbsp. raisins, 1/4 tsp. cinnamon, microwaved for 2 min., stirring half-way)

Snack:
1 piece of fruit

Lunch:
Tuna wrap (1 x 6" whole wheat wrap, 1/4 c. tuna, 1 Tbsp. mayo, lettuce)
Large salad
My Go-To Salad dressing*

Snack:
low-fat cottage cheese
canned pineapple chunks

Dinner:
Cuban Chicken & Rice (aka Beer Chicken)*
Roasted Beets*
skim milk

Day 4
Breakfast:
Shredded Wheat
skim milk

Snack:
1 piece of fruit

Lunch:
Borscht with sour cream*
whole wheat pita
hummus

Snack:
1 banana
1 Tbsp. all-natural peanut butter

Dinner:
Traditional Shepherd's Pie*
Roasted squash*
milk

Day 5
Breakfast:
1 whole wheat english muffin
1 egg
skim milk

Snack:
1 piece of fruit

Lunch:
Turkey & Avocado wrap (1 x 12" whole wheat tortilla wrap, 2 oz. turkey, 1/4 avocado)
left-over Borscht with sour cream

Snack:
low-fat yogurt
1 piece of fruit

Dinner:
6 oz. tipalia pan-fried in 2 tsp. olive oil + squirt of lemon juice
1/2 c. saffron rice (leftover from the Cuban Chicken & Rice)
skim milk

Day 6
Breakfast:
cream of wheat
strawberries
skim milk

Snack:
1 piece of fruit

Lunch:
1/2 pita stuffed with tuna made with low-fat mayonnaise, and lettuce and tomato
sliced veggies (carrots, cucumber, peppers)

Snack:
apple
12 almonds

Dinner:
left-over Shepherd's Pie & roasted squash
skim milk

Day 7
Breakfast:
Shredded Wheat
skim milk

Snack:
1 piece of fruit

Lunch:
Veggie wrap ( 1 x 12" whole wheat tortilla wrap, assorted veggies, 1/4 avocado, sliced, 1/2 ox. low-fat cheese, 1 Tbsp low-fat Italian dressing)

Snack:
1 banana
1 Tbsp. all-natural peanut butter

Dinner:
1 slice vegetable pizza
Large salad
My Go-To Salad dressing*

Lomo Saltado and Peruvian-style Rice

click to enlarge picture

Source: Emma Duran

ANTONIO RATING: 3 OUT OF 5 STARS (he doesn't like onions)

This is a Peruvian dish that was always a safe choice at restaurants there. It's like a stir-fry, served over rice and french fries!

Rice

Ingredients
2 c. rice
4 c. water
3 cloves garlic, minced
1 1/2 tsp. salt
1 tsp. canola oil

Directions
1. Heat oil in a medium-sized pot over Medium heat.
2. Add the garlic and cook 1-2 min., don't let it brown.
3. Add the water and salt. Raise heat to High and bring to a boil.
4. Add the rice and bring to a boil again.
5. Stir once and then lower the heat to Low. Cover and simmer for 20 min.
6. Remove from heat and fluff with a fork.

Lomo Saltado

Ingredients
1 lb. lean marinating steak, 1/4 " cube

3 cloves garlic, minced

2 Tbsp. soy sauce
1 large red onion
3 Tbsp. red wine vinegar

3 Roma tomatoes
1/4 c. chopped cilantro
Frozen oven fries, cooked

Directions
1. In a small bowl, combine the steak, minced garlic and soy sauce. Let stand.
2. Slice the red onion thinly and place in a separate bowl with the red wine vinegar. Let stand.
3. Slice the tomatoes thinly, length-wise.
4. Heat a large non-stick frying pan over medium-high heat.
5. Add the steak mixture tothe pan. Cook 4-5 min.
6. Add the onions and tomatoes. Cook another 4-5 min.
7. Add the cilantro at the end.

To Serve
1. Place 1/2 c. of rice in the middle of a plate.
2. Place a handful of fries on top.
3. Top with the lomo saltado.

Asian Turkey Burgers and Low-fat Coleslaw

Click on picture to enlarge

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Here in Southern Ontario we get a warm snap every February for about a week. The temperature sores into the positives. People start to walk around in their short sleeves. It only lasts a few days but it's like a little piece of paradise in the middle of winter. Usually around this time I hold a winter-time BBQ. This year it was Asian turkey burgers and low-fat coleslaw. The coleslaw has about 2 gram of fat per 1/2 c. serving, and gets better the longer it sits, so if you can prepare it the day ahead, all the better.

Asian Turkey Burgers

Ingredients

1 lb. lean ground turkey

1 Tbsp. hoisin sauce

1 green onion, chopped

1 Tbsp. grated fresh ginger

Directions

1. Combine all the ingredients in a bowl.

2. Shape into 4 patties.

3. Place on medium-hot barbeque and BBQ until cooked through.

4. Serve on a small whole wheat bun.

Low-Fat Coleslaw

Ingredients

1/2 large head of cabbage, chopped into small bits

1/4 c. red onion, small diced

1 carrot, shredded

1 c. low-fat olive-oil based mayonnaise

1/2 c. apple cider vingear

1 Tbsp. sugar

salt and pepper to taste

Directions

1. Combine cabbage, red onion and carrot in a large bowl.

2. Whisk together mayonnaise, apple cider vinegar, sugar, salt and pepper in a small bowl.

3. Pour the mayonnaire mixture over the cabbage mixture. Mix well.

4. Cover and refrigerate for 2 hours or up to 2 days.

Getting Kids to Eat Healthy

I belong to an online community for healthy eating and the other day a lady posted a story where she had sat down to dinner with her healthy, yummy tilapia and brown rice, and then was overcome with guilt when she looked over and realized that her kids were eating greasy grilled cheese sandwiches. Was she being a bad mom taking care of herself first, she wondered? She was just starting to figure out this clean-eating thing for herself and she hadn’t yet incorporated it into her family’s lifestyle.

Sadly, the first few responses she got to her post were chastising her, saying that she was the one who brought that food into her house, and that she should put the fish and rice in front of the kids and give them the ‘eat it or starve’ ultimatum.

At this point I had to speak up and defend my poor fellow-mom. After having my first child I still believed that whole "don't give them a choice and they'll do it", because he was an easy kid.

Then my daughter came along.... She will fight to the death. She will go days without eating. If you say YES 100 times, she'll say NO 200 times. If she chooses not to eat dinner I will find her at ten o’clock at night crawling up into the cupboards to get something – no kidding! She is so smart and so resourceful it’s scary. I know this strength will serve her well some day but in the mean time she’s mine to deal with it.

It has to be about baby steps. For my kids, I focused on what they WOULD eat. I told my son he has to have vegetables in his school lunch every day, he said he likes red peppers; he gets red peppers... every day.

So they eat a lot of the same things over and over, but they're actually ok with that - they don't need a lot of variety.

And then slip in new stuff here and there. If they won't eat it one day, try again next month, it might work! One thing I would caution against is saying things like, “Oh, Johnny doesn’t like eggs, I can never get him to eat them” in front of them to other people. It ends up being a self-fulfilling prophecy, and Johnny spends the rest of his life thinking “Nope, don’t like eggs, haven’t liked them since I was a kid.”

Most of all, kids are people too, and nobody likes having the law laid down on them. If somebody told you that you have to eat something or starve your first reaction would probably be “I don’t have to do anything, I’ll show you!” Work together to become a healthier family. Have your kids pick out what looks good from a healthy magazine or cookbook like Tosca Reno’s Eat Clean Diet for Family & Kids. And then, let them help you prepare it!

The most important of all is to be a good role model. It’s harder when they’re younger but as they grow up, if you consistently demonstrate healthy eating habits, which include the right way to indulge, you will have done everything possible to raise healthy kids into healthy adults.

Tosca Reno .. my hero!

Has anybody ever heard of Clean Eating? If you haven't, you probably will soon. Clean Eating is a whole-food lifestyle that's sweeping across America and Canada and is led by my hero, Tosca Reno.

Before the age of 40 Tosca was like most of us - a mother of 3, overweight, stressed out, tired all the time. By eating nutritionally-centered, minimally-processed food and working out with weights she transformed herself into this power-house known as "The Eat-Clean Diet Lady". She's now over 50 and looks better than anyone I know!

But what makes her my hero is that she is fighting the obesity epidemic through education, and particularly speaking out on childhood obesity and Type 2 diabetes. Healthy kids come from healthy parents!!! Plus, she doesn't just talk the talk, she walks the walk. She's in the gym every day, she eats clean without exception - even while travelling in France (!!), she is on radio and television shows all the time, spreading the word.

Now, I'm no angel, and I'm not ever going to look like Tosca Reno because, let's face it, if it was easy we would all look like that. But I've been slowly introducing clean eating principles into my life over the last 3 years and WOW! I can honestly say that it's getting to the point where few things taste as good as clean eating feels. On the days where I eat clean I am more awake, have more energy, my skin looks better, my body works better. After a couple of days of going back to bad habits I find myself sleeping in later, my skin gets shallow and blotchy, I don't have enough energy to go for my runs. It's slowly getting to the point where it's becoming not worth it to sit down with a bag of chocolate trail mix, or crackers or chips. Not that I can ever see myself giving up eating the good stuff. When it comes right down to it I over-eat because it causes a chemical reaction in my body and calms me down. If I'm stressed or anxious eating is as effective as taking a Valium or a shot of whiskey, it chills me out. And if I've gotten to that point, calming myself down is way more important to me than any repercussions that might ensue.

Let's face it, when you're a mom you don't usually have the luxury of giving yourself a 'time out'. "Excuse me, kids. You keep pulling each other's hair out and beating each other black and blue; mommy's just going to go out for a run then take a bath. What? What do you mean you can't stay home by yourselves? Isn't 7 and 2 old enough? Yeesh!"

My point is, by eating clean when I can and forgiving myself when I can't I believe I'm a much healthier person. And that, ultimately, led me to starting this Blog. Nobody's perfect, goodness knows some nights I only have time to throw a frozen pizza in the oven, but if 4 nights out of 5 you're making a home-cooked, wholesome dinner (instead of the other way around), you and your family will be healthier for it.

It takes some planning though! Every Friday I make up my menu for the next 7 days. Then I take that menu and I write up my grocery list. If I can do the grocery shopping on the way home from work without the kids then my week-end is off to a good start. And then, that menu gets stuck on my white board in the kitchen. That way, when I get home and I'm 'too tired' to think of something healthy to eat - I don't have to think - I just read the menu and it tells me what to make!

The Principles of Clean Eating:
1. Eat a mini-meal every 2-3 hours to keep your blood-sugar levels even.
2. Combine protein and complex carbs at every meal (carbs should come from fruits, vegetables and whole grains)
3. Avoid all over-processed and refined foods (e.g. all the 'whites' - white flour, white bread, white pasta, white sugar (aka "the white poison").
4. Avoid saturated and trans-fats, eat enough 'healthy' fat.
5. Eat proper portion sizes.
5. Drink at least 8 cups of water a day.

Check her out!
http://www.eatcleandiet.com/tosca_reno/biography.aspx

Victor's Ceviche

Source: Victor Kufat

My friend Victor, from Peru, shared with me his own personal (and great) recipe for ceviche tonight. Pronounced sé-vee-ché, its a popular South American dish made by 'cooking' fish in the acidity of lime juice. I know, in North America we're a bit squeamish about eating 'raw' fish but this is really yummy, trust me. Just make sure you get really fresh, firm fish, not anything squishy or mushy.

Ingredients

2 filets of whitefish (like tilapia or basa)

salt & pepper

4 cloves garlic, minced

4 limes, cut in half

1/2 Tbsp. aji amarillo molido (hot yellow pepper paste available at Latino grocery stores - OPTIONAL)

1/4 red onion, sliced

1 stalk celery, small dice

1 Tbsp. chopped cilantro

Directions

1. Place red onion in a small bowl and cover with hot water.

2. Place fish in a collander and sprinkle with salt and pepper.

3. Put a little salt in the bottom of a medium-sized pot. Add the garlic and then mash the garlic with the back of a wooden spoon.

4. Squeeze the juice out of the limes into a small bowl.

5. Dice the fish into 1/2" pieces, remove any bones you find.

6. Place the fish in the pot with the garlic and stir.

7. Add the aji amarillo molido and stir.

8. Flatten the mixture in the pot with the back of a wooden spoon. Pour the lime juice over top.

9. At this point Victor leaves the mixture on the counter for 20-25 min. to "cook". If this makes you nervous, as it would me, I would put the pot in the fridge and let it "cook" for up to 1 hour until the fish is white throughout.

10. Drain the water off the onion and add.

11. Add the diced celery and chopped cilantro.

12. To serve, place on a bed of lettuce, or as Victor did when I was there, on top of some fried calamari rings.

Lentil & Quinoa Stew

Source: Emma Duran

ANTONIO RATING: 31/2 OUT OF 5 STARS

Just made this up for dinner tonight and could have had 2 bowls it turned out so good! Quinoa (pronouced keen-o-a) is a south american grain, like rice or couscous, that has a ton of protein. I buy it at my local bulk food store.

Ingredients

1/4 c. quinoa

1 Tbsp. olive oil

1/2 onion, diced

1 clove garlic, minced

8 c. chicken stock

3/4 c. dry green lentils

2 bay leaves

salt & pepper to taste

Directions

1. Place quinoa in a bowl of cold water and soak for 5 in.

2. Heat oil in a large pot.

3. Add onion and garlic, sautee until onion is translucent.

4. Drain and rinse quinoa and add to the pot.

5. Add the lentils and bay leaves.

6. Bring to a boil then simmer for approximately 25-30 min., stirring occasionally.

7. Remove the bay leaves and add salt and pepper to taste at the end.

'Healthier' No Bake Peanut Butter Chocolate Oat Bars

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

This is a typical no-bake bar recipe that I made healthier every way I could. Less butter, large flake oats instead of quick-cooking, added flax seed, dark chocolate instead of semi-sweet, and all natural peanut butter.

Ingredients
3/4 c. butter
1/2 c. packed brown sugar
1 teaspoon vanilla extract
2 3/4 c. large flake cooking oats
1/4 c. ground flax seed
1 cup dark chocolate chips or chopped dark chocolate bar
1/2 cup all-nautral peanut butter

Directions
1. Spray a 9x9 inch square pan with cooking spray.
2. Melt butter in large saucepan over medium heat. Stir in brown sugar and vanilla. Mix in the oats and flzx seed.
3. Cook over low heat 2 to 3 minutes, or until ingredients are well blended.
4. Press half of mixture into the bottom of the prepared pan. Reserve the other half for topping.
5. Meanwhile, melt dark chocolate and peanut butter in a small heavy saucepan over low heat, stirring frequently until smooth.
6. Pour the chocolate mixture over the crust in the pan, and spread evenly.
7. Crumble the remaining oat mixture over the chocolate layer, pressing gently.
8. Cover, and refrigerate 2 to 3 hours.
9. Bring to room temperature before cutting into bars.

Mashed Potatoes

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Ingredients

8 large potatoes, peel and diced

1/2 c. fat free sour cream

1 clove garlic, very finely diced

1 tsp. salt

1/4 c. skim milk

Directions

1. Boil the potatoes in salted water until fork-tender (that is, until you can pierce a potato without meeting any resistance).

2. Drain and place back in the pot.

3. Add the rest of the ingredients then whip using a hand blender until creamy.

Breakfast for Dinner!!

Kids love breakfast for dinner just because its something different. It's also really easy after a long day. Serve any of these with cut up veggies on the side to top it off.



Strawberry French Toast

I love making this for my kids because it really is a complete meal with whole grains from the bread, fruit from the strawberries and protein from the eggs.

Ingredients
4 slices whole wheat bread
2 eggs
1/2 tsp. vanilla extract
2 Tbsp. skim milk
dash of cinnamon
1 c. sliced strawberries

Directions
1. Whisk the eggs, vanilla and milk together very well. Pour into a shallow dish or pan.
2. Heat a large non-stick frying pan over medium heat. Spray with cooking spray.
3. Quickly dip one slice of bread in the egg mixture, turning once, then place in the pan.
4. Repeat for the other slices of bread.
5. Cook on one side until brown. While cooking, sprinkle the side up with cinnamon,
6. Flip and finish cooking until the other side is brown too.
6. To serve: 2 slices of french toast topped with strawberries.

Flax Seed Sour Cream Pancakes with Blueberry Sauce

Perfect for next pancake Tuesday!

Ingredients

Blueberry Sauce
1 c. frozen blueberries
Approx.1/2 c. water

Pancakes
3/4 c. unbleached flour
1/4 c. ground flax seed
1 tsp. baking powder
1/2 tsp. baking soda
1 tsp. sugar
1/4 tsp. salt
1 egg
1/4 c. fat free sour cream
1 c. skim milk

Directions

Blueberry Sauce
1. Place the frozen blueberries in a small saucepan.
2. Add just enough water to cover the bottom of the pan.
3. Bring to a boil then simmer. As the blueberries defrost and cook use a potato masher to puree and mash them.
4. Simmer until it has boiled down to a syrupy consistency.
5. Remove from heat and set aside to cool.

Pancakes
1. In a large mixing bowl combine the flour, flax seed, baking powder, baking soda, sugar and salt.
2. In a separate bowl whisk together the eggs, sour cream and milk.
3. Add the wet ingredients to the dry and beat with the whisk.
4. Heat a large frying pan over medium heat. Spray with cooking spray.
5. Pour the batter 1/4 c. at a time into the frying pan. Cook until the top starts to bubble and the pancake is slightly brown around the edges. Turn and cook on the other side until golden brown.
6. Serve the pancakes with the blueberry sauce.

Omelet for One

I can't eat my eggs without ketchup, that's just how I was raised, but it is, of course, optional. I like to have a salad of mixed greens and my "Go-To Salad Dressing" on the side.

Ingredients
1/2 slice of bacon
1 whole egg
2 egg whites
1 Tbsp. skim milk
1Tbsp. green pepper, finely diced
1Tbsp. yellow pepper, finely diced
1 Tbsp. red onion, finely diced
ketchup (optional)

Directions
1. Place the 1/2 slice of bacon in a small frying pan and cook until crisp.
2. Remove the bacon from the pan, placing on a paper towel. Wipe the frying pan out with another paper towel.
3. Whisk together the eggs and the milk
4.Add the peppers and onion to the pan. Cook 1-2 min.
5. Crumble the bacon back into the pan.
6.Add the egg mixture into the frying pan.
7. The trick to a good omelet is to start to push the cooked egg into the middle as soon as it starts to cook. Then swirl the still-liquid egg around the edges. Keep pushing a swirling until the whole thing just starts to set, then leave it alone. Flip the whole thing over once if you can.
8. Once fully cooked fold it over in half and onto a plate.