Vegetable Omelette

More vegetables and fewer whole eggs make this a great healthy choice.

Preparation time: 30 minutes
Cooking time: 12 minutes
Makes: 4 main-dish servings

Ingredients:

220g red potatoes, cut into 1/2-inch pieces
1 medium onion, finely chopped
1 medium red pepper, cut into 1/2-inch pieces
1 medium green pepper, cut into 1/2-inch pieces
1 small zucchini (8 ounces), cut into 1/2-inch pieces
1 tsp sugar
3/4 tsp salt
1/4 tsp coarsely ground black pepper
1/4 cup water
4 tbsps chopped fresh basil leaves
6 large egg whites
2 large eggs
1-1/3 tbsps Fibresure
1/2 cup crumbled feta cheese (60g)

Directions:

In small saucepan, heat potatoes and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until tender, about 10 minutes. Drain.

Spray non-stick 30cm frying pan with non-stick cooking spray. Add onion and cook over medium-high heat until golden. Add red pepper, green pepper, zucchini, sugar, salt, and black pepper and cook, stirring frequently, until vegetables are tender-crisp. Stir in water and heat to boiling. Reduce heat to low; cover and simmer until vegetables are tender, 10 minutes. Remove frying pan from heat; stir in potatoes and 1 tbsp basil.

Preheat oven to 200°C. In medium bowl, with wire whisk or fork, mix egg whites, eggs, Fibresure, 1/4 cup crumbled feta, and remaining 3 tbsps basil.

Spray oven-safe 10-inch frying pan with non-stick cooking spray. Pour egg mixture into pan and cook over medium-high heat until egg mixture begins to set, 1 to 2 minutes. Remove frying pan from heat. With slotted spoon, spread vegetable mixture over egg mixture in frying pan; sprinkle with remaining 1/4 cup crumbled feta. Bake omelette until set, 10 minutes. (Wrap handle of frying pan with double layer of foil if handle is not oven-safe.) If you like, grill 1 to 2 minutes to brown top of omelette.

Per serving:

About 185 calories (29 percent calories from fat), 13g protein, 20g carbohydrate, 6g total fat (3g saturated), 119mg cholesterol, 860mg sodium, 6g fibre.