An Omelette is a super-quick, easy , healthy and delicious meal recipe perfect for breakfast, lunch or dinner
I just love the simplicity of omelette, the mixing and shaking up the ingredients, it takes 15 to 20 minutes or less and I love the reliability and guarantee of a wholesome breakkie without the fuss.
This particular omelette is a combination of dice onion that had ever so caramelised by frying it slowly in butter or vegetable oil, a salt to taste and a pinch of dry pepper, and you have yourself a winning meal.
Why is it good for you:
Eggs are a full protein with all their essential amino acids, designed to help replenish and heal tissue, muscles and great for skin (have them post workout/exercise). Onion are a great anti-inflammatory on the body, there antioxidant (quercatin) helps mop up the oxidation of fatty acids on the body. Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.
Enjoy this one. Might help you mix up breakkie routine.
- • 3 egg
- • 2 medium size tomato, finely chopped
- • 1 small onion
- • A small cut of butter (you can also use vegetable oil instead of butter when frying the tomato omelette).
- • Salt (to taste).
- • Dry Pepper (optional)
- 1Cut the tomato into small pieces. I prefer to remove the seeds.
- 2Cut the onion into small pieces. The onions should be the same quantity as the tomato (after cutting them).
- 3Beat the egg, add a pinch of salt and the ground dry pepper if you are using this, stir well and set aside.
- 4Set your frying pan to heat up.Melt half of the piece of butter and add the onions. Fry for a few seconds and add the tomato.
- 5Fry till they are well heated up, this should take a maximum of 5 minutes on medium heat.Pour this into the egg. Mix well and add more salt if necessary.Set the frying pan back on the stove and melt the other half of the butter.Once the butter melts, slowly pour the egg and tomato mix making sure that it is evenly distributed in the frying pan.Turn the heat down to low. On a scale of 1 to 10, the heat should be at 4.Then wait.
- 6Wait till you see the tomato omelette caking. Once the heat is low, it will not burn so you need not worry. Also, using a non-stick frying pan helps ensure that your tomato omelette will not burn.Once it has caked considerably, shake the frying pan and the omelette moves on its own. If it doesn't then it is either the heat is too much or the inside of your frying pan is too rough or both.
- 7Gently transfer the omelette to a very flat wide plate.Cover the omelette in the plate with the frying pan and flip is such that the top side is now at the bottom of the frying pan
Set the frying pan back on the stove and fry till the bottom side is well fried.
Once it cakes, it's ready!
Serve with slices of bread or any of the following:
- Fried Plantain
- Total Fat19.1 g29%
- Sat. Fat6.9 g35%
- Cholesterol437.3 mg146%
- Sodium226.8 mg9%
- Carbs6.4 g2%
- Fiber1.0 g4%
- Sugars0.7 g1%
- Protein18.4 g37%