Mediterranean Omelette

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

low fat healthy Mediterranean Omelette
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¾ cup (130g) peeled potato small dice
cooking spray
¼ cup onion diced
½ teaspoon crushed garlic (in jar)
¼ cup green capsicum diced
¼ cup frozen corn kernels
⅓ cup tomato diced
¼ cup 97% fat free sundried tomatoes chopped
2 tablespoons sliced black olives
2 whole eggs
3 egg whites
½ cup (50g) Bega® 50% reduced fat cheese freshly grated

Per serveWith CheeseNo Cheese
FatTotal10.1g6.4g
Saturated1.9g1.3g
Fibre3.9g3.9g
Protein27.1g18.5g
CarbsTotal28.3g28.1g
Sugar6.4g6.2g
Sodium424mg274mg
Kilojoules1317 (cals 315)1032 (cals 247)
GI RatingMediumMedium

Method

  1. Microwave potato in a little water for 5 minutes. Drain well then pat dry using paper towel.
  2. Coat a medium size non-stick frypan generously with cooking spray, once hot add potato then coat with cooking spray. Sauté until potato has browned.
  3. Add onion and garlic, cook 1 minute. Add capsicum, corn and tomato. Sauté for 3 minutes.
  4. Add sundried tomatoes and olives and combine with mix. Remove mixture into a bowl.
  5. Beat eggs and egg whites together using a whisk.
  6. Clean frypan then coat generously with cooking spray. Have frypan on a medium heat then pour egg mix into pan. Cook for 1 minute.
  7. Spread vegetable mix evenly over egg mix then sprinkle cheese evenly on top. Place frypan under a heated griller until cheese is melted and golden brown.
  8. Cut omelette in half then carefully lift onto plates.

Variation: For a lower fat count omit the cheese. Place under griller until egg mix is cooked.

Suitable to be frozen.

Dietitian's tip

Although eggs contain some cholesterol they are low in saturated fat and will not increase your blood cholesterol. This recipe is low in saturated fat.

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