Omelettes and Fritattas

Mexican Omelette


2 tsp (10 mL) canola oil
1 clove garlic, minced
¼ cup (50 mL) diced onion
¼ cup (50 mL) diced red pepper
¼ cup (50 mL) diced green pepper
¼ cup (50 mL) diced tomatoes
½ tsp (2 mL) chili powder
2 eggs
1 tbsp (15 mL) water
1 tsp (5 mL) canola oil
2 tbsp (30 mL) grated low-fat Old Cheddar cheese
1 tbsp (15 mL) chopped fresh cilantro


Heat an 8-inch (20 cm) non-stick skillet over high heat. Add canola oil and sauté garlic, onion, peppers, tomatoes and chili powder until vegetables are tender-crisp (about 1-2 minutes). Transfer to a bowl and set aside.

Beat together eggs and water in a small bowl. Heat canola oil in an 8-inch non-stick skillet, over medium high heat. Add eggs and cook. As mixture sets at edges, with spatula, gently push cooked portions toward the center. Tilt and rotate the skillet to allow uncooked egg to flow into the empty spaces. When eggs are almost set on the surface but still look moist, cover one-half of the omelette with the vegetable mixture, cheese and cilantro. Cook for 1 more minute, then slip the spatula under the unfilled side, fold the omelette in half and slide onto a warm plate. Serve immediately. Makes 1 omelette.

Nutrients per serving:

Calories: 367.5
Fat: 27.9 g
Sodium: 272.1 mg
Carbohydrate: 11.1 g
Fibre: 2.5 g
Protein: 18.7 g