Eggs can team up with F2 veg to make a fibre-rich omelette. Serve this as a main meal, with additional veg. Those who think of a cheese omelette as 'just a light lunch' can' t have costed out the calories a round 550 (mainly in the form of saturated fat) even when made with a modest 40g/1 ½ oz cheese and cooked in less than 25g/10z of butter.
To make a much healthier lower-calorie omelette, whisk 2 Omega-3 free-range medium-sized eggs with 1 tbsp milk and seasoning. Heat l tsp vegetable oil in a non-stick frying pan (about 15-18cm/6-8inch in diameter), pour in the egg and swirl it round to cover the base. Cook on a gen the heat for 2-3 minutes, tilting the pan and drawing the cooked egg into the centre with a spatula so the uncooked mixture seeps underneath.
When there's very little runny egg left, add your chosen filling, then leave the omelette undisturbed for about 30 seconds until the filling is warmed through and the omelette is golden on the base. Slide out on to a warm serving plate, flipping it in half as you do so. Serve immediately with cooked high-fibre vegetables such as peas, sugarsnap peas or mange-tout, green beans, spinach or with F2 salads. Here are some simple fat-free fillings. The 6 fat units in each case are for the eggs and cooking oil.
Mushroom omelette: You can make the filling simply by microwaving ll5g/4oz sliced button or cup mushrooms in their own juices. Or add a crushed garlic clove then, after microwaving, stir in 1 tsp wholegrain mustard and a sprinkling of Worcester shire sauce to make Devilled Mushrooms. Another alternative is to microwave a pack of roughly sliced mixed oyster mushrooms with soy sauce, 1 tsp chopped fresh thyme and black pepper.
Spinach omelette with tomato sauce Fill the omelette with cooked and drained chopped spinach. Spoon some Very Easy Tomato Sauce minus olives over the top.
Leek and tomato omelette: Slice a medium-sized leek and microwave it in a bowl with the contents of a small can (230g) of chopped tomatoes with herbs. Cook on full power for 3-4 minutes or until the leeks are tender, then drain off the excess tomato juice. Fill the omelette with this me.
Asparagus omelette: Asparagus is a delight the butter usually served with it a disaster. An omelette lets you enjoy asparagus without clogging arteries and gaining weight. Use about 50g/20z asparagus tips or thin asparagus either steam over boiling water for about 5 minutes or microwave with a splash of water in a covered dish for 2', minutes, until just tender. Season with pepper then lay asparagus on to the omelette. For extra flavor you could add some snipped chives or chopped fresh tarragon or dill to the egg mixture.