Turkey Bacon, Kales and Feta Cheese Omlet

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If you love pork bacon, chances are you wouldn’t go anywhere near turkey bacon.  It’s one of those “just not quite as good” substitutes for pork lovers.  However, I am not that picky and always try to find healthy substitutes, and turkey bacon is one of them.  Because most companies who produce them claim that  it is lower in fat and calories, it can provide a similar flavor profile and works in much the same way.   Also, for those of you who are religious and must avoid eating pork turkey bacon offers a good enough alternative.  But what is really turkey bacon?

Turkey bacon is an imitation bacon usually prepared from smoked, chopped and reformed turkey, commonly marketed as a low-fat alternative to bacon.  The meat for turkey bacon comes from the whole turkey and can be cured or uncured, smoked, chopped, and reformed into strips that resemble bacon. Turkey bacon is cooked by pan-frying. Cured turkey bacon made from dark meat can be 90% fat free. It can be used in the same manner as bacon (such as in a BLT sandwich), but the low fat content of turkey bacon means it does not shrink while being cooked and has a tendency to stick to the pan.  

But does turkey bacon really provide a better alternative?   One ounce of raw bacon contains 128 calories and 13 grams of fat (4 g saturated), no carbohydrate and just 3 grams protein. That’s 89% of the calories from fat. Of course, some of the fat cooks off, but even after cooking in a pan those flavorful strips provide 68% of their calories from fat. We’re not talking healthy fat either, like the “good fats” found in olive oil, seafood, or nuts.

So is turkey bacon lower in fat? Well, it depends which type and brand you buy. The Jennie-O extra lean turkey bacon you mentioned is one of their two turkey bacon products: one is Extra Lean and the other is just Turkey Bacon. There are a lot of other brands though. Check out this chart.

Calories Fat (g) Saturated fat (g)
Regular Pork Bacon (12 g) 60 5 1.5
Jennie-O Turkey Bacon (15 g) 35 3.0 1.0
Jennie-O Extra Lean turkey bacon (15 g) 20 0.5 0
Louis Rich Turkey Bacon (14 g) 35 2.8 0.7
Perdue Turkey Bacon (12 g) 50 3.0 1.0
Butterball Turkey Bacon (14 g) 25 1.5 0.5
Oscar Meyer Turkey Bacon (15 g) 35 3.0 1.0
Morningstar Farms Bacon Strips (vegetarian) (16 g) 60 4.5 0.5
Canadian Bacon (per 15 g) 18 0.5 0.0

 

As you can see, you can buy some types of turkey bacon that do save you a lot of calories and fat, but you can buy some that aren’t all that much better nutritionally than the real thing.   For this recipe I used Oscar Mayer Turkey Bacon, I’ve tried it several times and actually like the taste of it.  I also decided to add some healthy Kales instead of usual spinach and my favorite Feta Cheese.  It really tasted great and I would totally do this combination again.  I hope you will like it too.

Sources:
Turkey Bacon, Good or Bad? Retrieved August 2, 2013
Turkey Bacon.  Retrieved August 2, 2013

 

Ingredients:

  • 2 Eggs
  • 2 Table Spoons of Milk or Cream
  • 2 Slices of Turkey Bacon
  • 1 Teaspoon of Vegetable Oil
  • 1 Teaspoon of Feta Cheese
  • ½ Cup of Kale Leaves

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How to make Turkey Bacon, Kales and Feta Cheese Omelet:

1.  Heat up  a small pan on medium heat add 1 teaspoon of vegetable oil.

2.  Cut up your bacon pieces and fry them on the pan for about 2 minutes.

3.  Wash and dry a bunch of Kales, and add them to them pan.  Cook them for additional 2 minutes mixing everything in the process.

4.  In the meantime break two eggs in a bowl and add 2 table spoons of milk, mix well.

5.  Pour you mixture in your pan over your bacon and cooked Kales.  Use spatula to slightly lift the edges around the pan, while rotating it slightly until all egg mixture firms up.  This will prevent your omelet from being overcooked on the bottom and make it soft and fluffy.

6.  Then sprinkle your omelet with Feta Cheese and cook for additional 3-5 minutes, until ready and transfer to the plate.

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Kraft

Enjoy!

Natalie

5.0 from 1 reviews
Turkey Bacon, Kales and Feta Cheese Omelet
 
Prep time
Cook time
Total time
 
Turkey Bacon, Kales and Feta Cheese Omelet
Author:
Recipe type: Breakfast, Eggs
Serves: 1-2
Ingredients
  • 2 Eggs
  • 2 Table Spoons of Milk or Cream
  • 2 Slices of Turkey Bacon
  • 1 Teaspoon of Vegetable Oil
  • 1 Teaspoon of Feta Cheese
  • ½ Cup of Kale Leaves
Instructions
  1. Heat up a small pan on medium heat add 1 teaspoon of vegetable oil.
  2. Cut up your bacon pieces and fry them on the pan for about 2 minutes.
  3. Wash and dry a bunch of Kales, and add them to them pan. Cook them for additional 2 minutes mixing everything in the process.
  4. In the meantime break two eggs in a bowl and add 2 table spoons of milk, mix well.
  5. Pour you mixture in your pan over your bacon and cooked Kales. Use spatula to slightly lift the edges around the pan, while rotating it slightly until all egg mixture firms up. This will prevent your omelet from being overcooked on the bottom and make it soft and fluffy.
  6. Then sprinkle your omelet with Feta Cheese and cook for additional 3-5 minutes, until ready and transfer to the plate.

 

Comments

  1. Julie Rybitskiy says:

    Absolutely gorgeous! And your presentation is always flawless! Have to try!

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