Ham and Cheese Omelette

Difficulty | Serves 1 | Book 3

Ham and Cheese Omelette

¼ cup (20g) 97% fat-free leg ham
3 egg whites
¼ cup (25g) 30% reduced fat tasty cheese freshly grated
cooking spray

Per serve
FatTotal6.6g
Saturated4.3g
Fibre0g
Protein21.7g
Carbs0.8g
Sugar0.4g
Sodium458mg
Kilojoules622 (cals 149)
GI RatingToo low in carbs to score a GI rating

Method

  1. Cut ham into thin strips.
  2. Beat egg whites in a medium size mixing bowl using an electric beater until stiff peaks form.
  3. Using a knife gently fold in cheese and ham.
  4. Pour mixture in the centre of a non-stick frypan that has been generously coated with cooking spray. Cook for 3 minutes on moderate heat (the base will burn if heat is too high) until golden brown.
  5. Place pan under griller until omelette mix is lightly browned. Removed from griller then gently turn, cook a further 3 minutes or until cooked in centre.

Not suitable to be frozen.

Dietitian's tip

A delicious omelette that is lower in saturated fat. Serve with 1 slice of low GI multigrain bread (not included in nutrition panel).

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