Omelettes and Fritattas

Grapefruit, Avocado and Asparagus Omelette

Ingredients:

4 eggs
Salt and pepper to taste
1 tbsp (15 mL) canola oil
1/3 cup (75 mL) Jarlsberg cheese, grated
½ red grapefruit, skin and pith removed, cut into small pieces
½ avocado, peeled and chopped
4 stalks medium size asparagus, blanched
1 tbsp (15 mL) fresh tarragon, chopped

Instructions:

1. In medium sized bowl, whisk eggs. Whisk in salt and pepper. Pour canola oil into a medium sized non-stick frying pan and place over medium heat.

2. Pour eggs into frying pan. As eggs set around the edges, gently lift cooked portions to allow uncooked egg mixture to flow underneath. Cook until bottom is set and top is almost set.

3. Sprinkle cheese over ½ of the egg mixture. Place grapefruit, avocado and asparagus over the cheese. Sprinkle tarragon over the top.

4. Cook about 2 minutes longer, until the cheese is almost melted. Fold the omelette in half. Cut into 2 portions and serve immediately.

Yield: 2 portions

Nutrients per serving:

Calories 379.4
Carbohydrate 12.6g
Protein 19.3g
Fat 28.9g
Sodium 212.8mg
Fibre 5.1g