Aside from all of those health benefits, a recent study showed that eating eggs for breakfast could limit your calorie intake for the rest of the day by up to 400 calories – this could help you lose around 2kg a month – yes please!
Eggs also contain heaps of good nutrients – 14 in total, and a medium egg only has 70 calories. See below for two tasty omelettes’ to try
Ham & Potato Omelette
Ingredients
- 8 eggs, beaten
- 200g new potatoes
- Freshly chopped parsely
- 4 slices lean ham
- 3 spring onions
- 85g low fat grated cheddar cheese
- 1 tsp. wholegrain mustard
- 2 medium tomatoes
- Cooking spray
- Salt and pepper
Directions
- Thickly slice the potatoes and place into a pan of cold salted water. Bring to the boil and cook for ten minutes until tender, then drain.
- Thinly slice the spring onions. Chop the ham and tomatoes. Fry the ham in the cooking spray until golden brown, then add the onions and fry until tender. Tip into a bowl. Add the eggs, mustard, salt and pepper, half the cheese and cooked potatoes.
- Heat more cooking spray in the frying pan. Add the egg mixture and fry on a low heat for ten minutes or until the eggs are nearly set. Sprinkle with the chopped tomatoes, parsely and remaining cheese. Place the pan under a hot grill for a few minutes until the eggs are set and the cheese melted.
Recipe serves 6, calories per serving: 290, fat per serving: 13g.
Stir Fry Omelette
Ingredients
- 1 egg
- 1 egg white
- Chopped red capsicum
- Handful of cashew nuts
- 2 large handfuls stir fry vegetable mix
- 2 tbsp. low salt soy sauce
- 1 tsp. minced ginger
- 1 tsp. minced garlic
- Salt and pepper
- Oil spray
Directions
- Beat together the egg, egg white, ginger, garlic and salt and pepper. In a frying pan, heat the oil and add the vegetables and nuts. Fry until tender, then add the soy sauce and allow to bubble.
- Add the eggs to the pan and fry until set underneath, then pop under a hot grill to set the top of the eggs.
Recipe serves 1, calories per serving: 254, fat per serving: 14g.
To see more healthy eating recipes go to our recipes section