Thursday, March 24, 2011

Vegetable Omelette

(Serves 2)
3 large eggs                                                   1 teaspoon fresh parsley
2 tablespoons skimmed milk                      ½ finely chopped red pepper
1 teaspoon light margarine                         ½ finely chopped green pepper
1 spring onion, finely chopped                    salt and pepper to taste
1.   In a medium bowl, beat together the eggs, milk, salt and pepper.
2.   Melt margarine in frying pan over high heat. Add spring onion and peppers. Sauté for 2-3 minutes or until the vegetables begin to soften. Pour the egg mixture into the frying pan over the vegetables. Cook for about 30 seconds, until the eggs begin to set. Use a metal spatula to lift the eggs, and tilt the pan to allow the uncooked eggs to flow to the edges. When the top portion of the eggs begins to set, fold the egg mixture in half to form the omelette. Transfer omelette to serving plate. Sprinkle with fresh parsley.
Calories per serving: 140
Carbohydrates: 5g (grams) | Protein: 10g | Fat: 9g | Fiber: 1g
Tip: To save 50 calories and 5 grams of fat per serving, substitute 2 egg whites and 1 whole egg for the 3 eggs.


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