Eggs from pasture-raised healthy chickens are a very good source of protein.  Omelets are easy and can be served for breakfast, lunch or dinner.  This one  is a meal in itself (the leftover wild rice is unusual for an omelet but very tasty with a nice texture) if served with a salad.  Add some vegetable juice and you have an excellent meal that is nutrient dense but not high in carbs—great for weight loss!

1/2 red onion, chopped

1 Tbsp. extra-virgin olive oil

1 small zucchini, chopped

4 eggs, beaten

1 cup leftover wild rice

2 tsp. dried basil or 2 Tbsp. fresh chopped very fine

1/3 cup crumbled feta cheese (can be goat or sheep milk feta)

1/2 tsp. salt and black pepper to taste

hot pepper sauce to garnish, optional

In a 10-inch skillet saute the onions in olive oil over medium heat about 5 minutes.  Add the zucchini and cook another 5 minutes.  Stir as needed to prevent sticking.  Add the cooked rice, basil, salt and pepper, and stir.  After a few minutes pour the beaten eggs slowly into the skillet.  Sprinkle the feta cheese evenly over the omelet.  Cover with a lid and cook over low to med. low heat until just set.  Do not overcook–eggs are easier to digest when lightly cooked.  Serve warm.  Serves 2.