This is a quick, easy and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time.
3 tsp (15 ml) extra-virgin olive oil
1/2 cup (125 ml) onions, diced
1 1/2 cups (350 ml) mixed diced vegetables such as mushrooms, zucchinis, capsicum, eggplant, broccoli, cauliflower and tomatoes
6 large free-range eggs
1/2 cup (125 ml) cheddar cheese, grated
Salt and pepper to taste
Preheat oven to 180 C.
To prevent sticking, line muffin pan holes with patty cups or a slice of bread.
Heat pan over medium-high heat and add oil. Add onions and cook until just starting to brown, about 5 to 6 minutes. Add vegetables and cook for a few minutes, until tender. Remove from heat and let cool to room temperature.
Whisk eggs in mixing bowl until frothy, stir in cooked vegetables and cheese, season to taste with salt and pepper and pour into muffin holes.
Bake for 20 to 25 minutes until omelette is cooked and slightly golden on top.
Serve on its own or with a piece of toast and a turkey breakfast sausage … or pack it up to go!
Each serving contains: 590 kilojoules; 9 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 147 mg salt
source: “Eggs“, alive Australia, Winter 2012