South-of-the-Border Omelette

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PREP TIME

10 min

Makes

1 serving

* PLUS Cooking time: 3 minutes

Ingredients

  • 1/2 ripe avocado
  • 1 plum tomato
  • 1/2 small jalapeno , seeded and finely chopped
  • 3 eggs
  • 1 pinch salt
  • 2 tsp butter
  • 1/2 cup grated Monterey Jack or cheddar
  • 1 tp 2 tbsp sour cream

Instructions

  • Prepare avocado, tomato and jalapeno. In a bowl, whisk eggs with 1 tbsp (15 mL) water and salt. Melt butter in a medium-size, non-stick frying pan set over medium heat. Swirl to coat bottom and base of sides. Add egg mixture but don’t stir. When edges are set, after about 1 min, use a wide spatula to pull edges of eggs toward the centre and tilt pan so liquid egg mixture runs underneath. Slowly repeat until eggs are set, about 2 to 3 more min. Scatter avocado, tomato and jalapeno over one side. Sprinkle with cheese. Fold other side overtop. Slide onto a dinner plate. Dollop sour cream on top.

Nutrition (per serving)

  • Calories
  • 459,
  • Protein
  • 21 g,
  • Carbohydrates
  • 12 g,
  • Fat
  • 37 g,
  • Fibre
  • 8 g,
  • Sodium
  • 247 mg.

Serving a protein-rich Mexican-style omelette is a great way to lighten up the weeknight dinner routine.