The omelet is delicious, easy to prepare, healthy, and filling because it contains eggs, which are rich in protein that helps build and repair tissues, as well as vitamins and minerals. Tomatoes are an excellent source of vitamin C and lycopene, one of the strongest antioxidants that help protect cells from damage. Thyme is rich in many minerals and vitamins, such as vitamin K, which plays an important role in blood clotting and bone health. Here are simple steps to prepare it.

Ingredients:

• 4 large eggs
• 1/2 cup grated cheese (such as cheddar or mozzarella)
• 1 medium tomato, diced
• 2 tablespoons olive oil or butter
• 1/2 teaspoon dried thyme
• Salt and black pepper to taste
• 2 tablespoons chopped parsley (optional, for garnish)

Substitutes:

Egg whites: Using only egg whites reduces the fat and calorie content of the omelet.

Low-fat cheese: Low-fat cheese or cottage cheese can be used to lower the fat content of the omelet.

Alternative milk: Plant-based milk such as almond milk or soy milk can replace cow's milk.

More vegetables: You can increase the amount of vegetables in the omelet to make it healthier and richer in fiber.

Preparation Method:

1. Prepare the ingredients: Start by chopping the tomato into small cubes and grating the cheese. If you prefer, you can also chop the parsley if you decide to use it.

2. Whisk the eggs: In a medium bowl, crack the eggs and add salt and black pepper to taste. Use a whisk or fork to mix the eggs until the mixture is smooth.

3. Heat the pan: Place a non-stick pan over medium heat and heat the oil or butter until it melts. Make sure to coat the entire pan.

4. Cook the tomatoes: Add the diced tomatoes to the pan and stir for a few minutes until they soften slightly and release their juices.

5. Add the eggs: Pour the egg mixture over the tomatoes in the pan. Let the eggs cook without stirring until they begin to set at the edges.

6. Add the cheese and thyme: When the eggs start to set but are still slightly soft in the middle, sprinkle the grated cheese over half of the omelet. Then, sprinkle the dried thyme over the cheese.

7. Fold the omelet: Use a spatula to fold the omelet from one side to the other, covering the cheese and tomatoes. Let the omelet cook on low heat for a few more minutes until the cheese is fully melted and the eggs are set.

8. Serve: Place the omelet with cheese and tomatoes on a serving plate. If desired, garnish the omelet with chopped parsley.

Additional Tips:

• Choosing the cheese: You can use different types of cheese depending on your preferences. Cheddar gives a strong flavor, while mozzarella adds a gooey texture.
• Enhancing the flavor: If you like bold flavors, you can add some chopped chili peppers or garlic to the tomatoes while cooking.
• Variety in the filling: You can try adding other ingredients like green peppers, onions, or spinach to the filling for more nutritional value.

Conclusion: The cheese and tomato-filled omelet, flavored with thyme, is a quick dish that's perfect for breakfast or a light snack during the day. With its simplicity and rich flavor, this omelet will become your favorite choice to satisfy your hunger in a healthy and delicious way. Enjoy your meal!

Note: This recipe is suitable for those who enjoy omelets, cheese, and tomatoes, but it may not be ideal for individuals with allergies to cheese or eggs or those following a diet excluding these ingredients.

Calories and Nutritional Values:

Eggs (4 large eggs):

• Calories: Approximately 320 kcal
• Protein: 28g
• Fat: 22g
• Carbohydrates: 2g

Benefits:

• Rich in Protein: Eggs contain high-quality protein that helps build muscles and promotes satiety.
• Source of Vitamins: Eggs provide vitamins B12 and D, which support bone and nerve health.
• Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that contribute to eye health.
• Rich in Choline: Eggs provide choline, which is essential for brain health and nerve function, and helps in transmitting nerve impulses.
• Lutein and Zeaxanthin: In addition to supporting eye health, these compounds may help reduce the risk of age-related macular degeneration.

Grated Cheese (1/2 cup or about 60g):

• Calories: Approximately 240 kcal (depending on cheese type, like cheddar or mozzarella)
• Protein: 15g
• Fat: 20g
• Carbohydrates: 1g

Benefits:

• Rich in Calcium: Cheese is an excellent source of calcium, which is essential for bone and dental health.
• Contains Protein: Cheese adds a good amount of protein, which helps support muscles and curb hunger.
• Vitamins and Minerals: Cheese contains vitamins A and B2, as well as phosphorus and magnesium, which support overall health.
• Healthy Fats: Cheese provides healthy fats such as medium-chain saturated fats, which may help increase good cholesterol levels.

Tomatoes (1 medium-sized):

• Calories: Approximately 22 kcal
• Protein: 1g
• Fat: 0.2g
• Carbohydrates: 5g
• Fiber: 1.5g

Benefits:

• Rich in Vitamin C: Tomatoes are high in vitamin C, which boosts the immune system and improves skin health.
• Antioxidants: Tomatoes contain lycopene, a powerful antioxidant that helps combat free radicals and reduce the risk of some chronic diseases.
• Heart Health: Consuming tomatoes may help lower cholesterol levels and blood pressure, improving heart health.
• Rich in Potassium: Potassium helps regulate blood pressure and maintain heart health.
• Supports Bone and Muscle Health: Tomatoes also contain vitamins B6, potassium, and magnesium, which support bone and muscle health.

Olive Oil (2 tablespoons):

• Calories: Approximately 240 kcal
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g

Benefits:

• Rich in Antioxidants: Olive oil contains antioxidants such as vitamin E and polyphenols, which protect the body from damage caused by free radicals.
• Improves Heart Health: Olive oil helps lower bad cholesterol levels and increase good cholesterol levels, enhancing heart health.
• Brain Function: It improves brain function and reduces the risk of Alzheimer's disease.
• Reduces Inflammation: Olive oil helps reduce chronic inflammation in the body.

Dried Thyme (1/2 teaspoon):

• Calories: Approximately 3 kcal
• Protein: 0.1g
• Fat: 0.1g
• Carbohydrates: 0.7g

Benefits:

• Antibacterial Properties: Thyme contains compounds that have antibacterial properties, which may help combat infections and improve digestive health.
• Digestive Support: Thyme is known to support digestive health and alleviate stomach issues.
• Source of Vitamins and Minerals: Thyme contains vitamin C, iron, and calcium, which boost overall health and support the immune system.
• Rich in Antioxidants: Besides vitamin C, thyme is packed with other antioxidants that help protect cells from damage.
• Anti-inflammatory: Thyme may help reduce chronic inflammation associated with conditions like arthritis.

Total Nutritional Value for the Omelet (All Ingredients Combined):

• Calories: Approximately 825 kcal
• Protein: 44.1g
• Fat: 70.3g
• Carbohydrates: 8.7g

Note:
These values are approximate and depend on the specific ingredients and portion sizes used. For accurate measurements, it's recommended to use nutritional analysis tools based on your specific ingredients.

These ingredients combine multiple health benefits, making this cheese and tomato-filled omelet with thyme a well-rounded and nutritious meal.