About this recipe:Here, a light-textured omelette is folded around red and green peppers and potatoes. Because egg whites replace some of the whole eggs, the omelette is very low in fat.
1 medium red-skinned potato, chopped (about 115g/4oz)
1 medium onion, chopped
75g (2¾oz) chopped green pepper
75g (2¾oz) chopped red pepper
2 medium eggs
3 medium egg whites
½ tsp Tabasco sauce
salt to taste
2 slices wholemeal bread, toasted
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Method Prep:10min › Cook:18min › Ready in:28min
Preheat the oven to 200°C (400°F, gas mark 6). Coat a 20cm (8in) ovenproof nonstick frying pan with cooking spray or a teaspoon of olive oil and set over a medium heat. Add the potato and sauté for 5 minutes or until soft.
Stir in the onion and green and red peppers. Sauté for a further 5 minutes or until soft. Remove the pan from the heat and transfer the vegetables to a plate. Coat the pan again with oil or cooking spray and return to the heat.
Whisk together the eggs, egg whites, Tabasco sauce and salt in a medium bowl. Pour into the hot pan and cook until the base is set, lifting up the edge with a heatproof rubber spatula to let the uncooked egg flow underneath.
Spoon the vegetables over half of the omelette and fold it over the filling. Transfer the pan to the oven and bake for 3 minutes or until the omelette is completely set. Cut the omelette in half and serve with toast.
Some more ideas
*Add 115g (4oz) finely diced skinless, boneless chicken breast to the recipe. Sauté it with the onions and peppers in step 2. *Make a soufflé omelette. Whisk the egg whites until stiff and fold them into the beaten whole eggs and Tabasco in step 3. The omelette will seem much bigger, but there is no change in calories!
This omelette is a delicious way to get one of your daily servings of vegetables. When vegetables are used as an omelette filling, even finicky eaters will enjoy them.