Asparagus and Tomato Omelette
Ingredients
- 4 oz chopped asparagus fresh or frozen
- 2 tbsps water
- 4 eggs separated
- 6 tbsps milk
- 1 tsp flour
- Salt and pepper
- 2 to matoes peeled, seeded and chopped
- 1 1/2 oz grated cheese
- Paprika
Instructions
- Put the asparagus and water into a large casserole. Cover and cook for 5 - 6 minutes on HIGH. Leave to stand while preparing the omelette.
- Beat the egg yolks, milk, flour and salt and pepper together. Beat the egg whites until stiff but not dry and fold into the egg yolks.
- Melt the butter in a 23cm/9 inch glass pie dish for 30 seconds on HIGH. Pour the omelette mixture into the dish and cook on MEDIUM for 7 minutes or until softly set.
- Lift the edges of the omelette as it cooks to allow the uncooked mixture to spread evenly
- Sprinkle with the cheese and spread on the drained asparagus and the chopped tomato. Fold over and cook for 1 minute on LOW to melt the cheese. Sprinkle with paprika and serve immediately
Calories: 276 kcal
Carbohydrates: 11 g
Protein: 20 g
Fat: 17g
Saturated Fat: 8 g
Trans Fat: 1 g
Cholesterol: 354 mg
Sodium: 284 mg
Potassium: 609 mg
Fiber: 3 g
Sugar: 7 g
Vitamin A: 2214 IU
Vitamin C: 20 mg
Calcium: 280 mg
Iron: 3 mg