Capsicum and Potato Omelet

    30 minutes

    Here, a light-textured omelette is folded around red and green capsicums and potatoes. Because egg whites replace some of the whole eggs, the omelette is very low in fat.

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    Serves: 2 

    • 1 red-skinned potato, chopped (about 100g)
    • 1 onion, chopped
    • ½ cup (60g) chopped green capsicum
    • ½ cup (60g) chopped red capsicum
    • 2 medium eggs
    • 3 medium egg whites
    • ½ tsp Tabasco
    • 2 slices wholemeal bread, toasted

    Preparation:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Preheat the oven to 200°C. Coat a 20cm ovenproof non-stick frying pan with cooking spray and set the pan over a medium heat. Add the potato and sauté for 5 minutes or until soft.
    2. Stir in the onion and green and red capsicums. 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 cooking spray and return to the heat.
    3. Whisk together the eggs, egg whites and Tabasco 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.
    4. 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 100g finely diced skinless chicken breast fillet to the recipe. Sauté it with the onion and capsicums in step 2.
    *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 the kilojoules!

    Health points

    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.

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