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Omelette for the Diet Conscious

Serves 1

Recipe by Howard Helmer

Ingredients:
1 x Grade 6 or 7 eggs
2 egg whites
2 Tbsp water
2 Tbsp low fat Italian or French dressing
1/2 cup each of grated carrot, sliced celery, sliced raddish and sliced mushrooms
1/2 red onion, peeled and finely chopped
1/2 telegraph cucumber, deseeded and sliced
1 cup bean sprouts
4 cherry tomatoes
Freshly ground pepper
Spray oil

Method:
Heat the dressing, carrots and red onion together in a small saucepan until tender.
Stir in cucumber, sprouts and tomatoes. Pour into a serving plate.
In a bowl, beat together the, egg whites and water until blended, season with freshly ground pepper.

Spray a coated omelette pan with a little oil and heat until it sizzles. Pour in egg mixture.

With an inverted spatula, quickly begin to tilt the pan and draw the edges of the mixture into the middle gently with the back of a spatula allowing the runny mixture to fill the hole. Do this around the pan until the egg doesn’t flow and covers the whole bottom of the pan like a big pancake, but is still wet on top (should take about 20 seconds). (Don’t cook it until it’s dry! The moist egg will cook when the omelette is folded).

Slide the spatula all the way under half the omelette and fold it in half. Put down the spatula and invert the omelette onto vegetables.

Nutrition Per Serve Energy (KJ) 717 Protein 16g Carbohydrate 12g Fat - Total 7g - Saturated 2g Sodium 609mg