A simple broccoli, tomato & cheese omelette recipe

Did you know that 250 millilitres (one cup) of cooked broccoli contains more vitamin C than a fresh orange? Get the most out of broccoli by incorporating it into your meals, like in this simple recipe.

• Preparation: 10 minutes.
• Cooking time: 8 minutes.
• Serves 2.

Ingredients:

• 3 large eggs
• 1 large egg white
• 15 ml (1 tbsp) milk
• Pinch of salt
• 250 ml (1 c) cooked chopped broccoli
• One large roma tomato, sliced
• 125 ml (1⁄2 c) coarsely grated reduced-fat Swiss-style cheese

Instructions:

1. Coat a 25 centimetre (10 inch) non-stick frying pan with non-stick cooking spray. Heat over medium heat. Beat eggs, egg white, milk and salt in a medium bowl until combined. Add broccoli.
2. Pour into pan, spreading evenly. Cook, without stirring, until the mixture starts to thicken slightly around the edge, about one minute. Run a thin spatula around the edge of the pan, lifting mixture so the uncooked portion flows underneath the cooked one. Cook until centre is still moist but not runny, about three minutes.
3. Arrange tomato slices over one half of omelette. Top with cheese. Fold omelette over to cover filling. Reduce heat to low. Cover; cook until the egg component is set but still soft, three to four minutes. Slide omelette onto serving plate.

Each serving contains:

• 225 calories
• 22 g protein
• 11 g fat (including 4 g saturated fat)
• 365 mg cholesterol
• 8 g carbohydrates
• 3 g fibre
• 365 mg sodium

Look out for omega-3 fat enhanced eggs.

• Laid by hens fed a diet high in canola seed, the yolks contain omega-3 fats, which are the polyunsaturated fats associated with lower risk of heart disease and stroke.
• These eggs are also low in saturated fat and are a better source of vitamin E than regular eggs.

Broccoli stalks, which many people discard, are tender and tasty parts of the plant that can be put to good use in cooking.

• Cut stalks into thin rounds and add to stir-fries. Blanch, steam or stir-fry broccoli stems.
• Or, grate them coarsely and serve raw in salads or slaws.
• Purée cooked broccoli with a little chicken stock, some milk or cream, a pinch of dried marjoram and a seasoning of cayenne pepper and salt to make a quick, creamy soup.

Start your day off on the right foot with this delicious omelette. With so many healthy ingredients, this nutritious meal is ideal for any diet.