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Asparagus and Cheese Omelette

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
20 min (for 4 serves)
  BREAKFAST
Omelette
 

SUMMARY

 

A rich and filling breakfast, brunch or picnic item. Asparagus, eggs, lemon juice and mozzarella cheese are the main ingredients of this low-fat, low-calorie dish. It is also protein, fibre and calcium-rich, a healthy way to start your day! 

INGREDIENTS

75 g
  Asparagus
1.00 cup (250 g)
  Water
0.50 teaspoon (2 g)
  Olive Oil
0.50 onion (45 g)
  Onion, chopped
1.00 clove (3 g)
  Garlic, minced
1 g
  Sea Salt
1 g
  Black Pepper, ground
0.50 Juice of 1 lemon (24 g)
  Lemon Juice
2.00 egg (88 g)
  Eggs, beaten
0.25 cup, shredded (28 g)
  Fat-Free Mozzarella Cheese, shredded
 

METHOD

1. Wash the asparagus and trim them into 1-inch pieces.

2. Bring water to a boil in a saucepan and add the asparagus pieces. Cook for about 2 to 3 minutes or until tender. Drain the asparagus and set aside.

3. Heat the olive oil over medium-high heat in a large skillet. Add the onion and garlic and cook until tender. Stir in the asparagus and lemon juice then season with salt and pepper to taste. Cook for 2-3 minutes. Transfer to a plate.

4. Reduce the heat to low and using the same skillet pour in the beaten eggs. Do not stir the mixture, cook until about to set (2-3 minutes).

5. Place the asparagus mixture in half portion of the egg then sprinkle with shredded mozzarella cheese. Fold to enclose the asparagus filling. Cook 3-5 minutes on each side 

6. Slice into four portions and garnish with sliced tomato (optional).

7. Serve immediately.

  NUTRITIONAL PANEL
Per Serve
Energy:
426.3 kJ  (101.9 kcal)
Protein:
25.0 g
Total Fat:
4.1 g
-Saturated:
1.5 g
-Mono-Unsaturated:
1.4 g
-Poly-Unsaturated:
0.6 g
Total Carbs:
5.4 g
-Complex Carbs:
3.1 g
-Sugar:
2.3 g
Fibre:
1.7 g
Water:
224.9 mL
Alcohol:
0.0 g
Cholesterol:
164.5 mg
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