Ham and avocado omelette

Serves: 4

Time to make: 10 mins

Ingredients

More weights & measures

4 eggs

3 egg whites

freshly ground black pepper

vegetable spray oil

½ avocado, finely chopped

1 tomato, finely chopped

150g ham, cut into thin slices

2 tablespoons grated reduced-fat cheese

4 slices multigrain toast, to serve

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Instructions

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1 Place the eggs and extra egg whites in a small bowl, season with pepper and whisk to combine.

2 Place a non-stick frying pan over high heat. Spray the pan well with vegetable oil spray. Pour half the egg mixture into the pan and swirl to coat the base. Cook for 1-2 minutes, until half-cooked. Spoon half the avocado, tomato, ham and cheese over one half of the omelette. Fold over the other side. Cook for 2-3 minutes, then slide onto a plate and keep warm.

3 Make a second omelette using the remaining ingredients.

4 Cut the omelettes in half and serve with multigrain toast.

Nutrition Info (per serve)

Calories 293 cal

Kilojoules 1230 kJ

Protein 20.4 g

Total fat 15.9 g

Saturated fat 4.4 g

Carbohydrates 18.1 g

Sugar 2.2 g

Dietary fibre 2.9 g

Sodium 845 mg

Calcium 130 mg

Iron 2.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.