2 x 50g eggs, lightly whisked
1 Tbsp water
Freshly ground black pepper, to season
¼ tsp olive oil
30g sliced ham, finely shredded
40g (¼ cup) frozen corn kernels
½ tomato, chopped
1 Tbsp chopped flat-leaf parsley leaves
2 Tbsp 25% reduced-fat grated cheese
125ml (½ cup) 100% fruit juice, to drink
Put egg and water in a small bowl. Season with pepper. Heat oil in an 18cm (base measurement) non-stick frying pan over a medium heat. Add egg mixture, then swirl to coat base of the pan. As the edge of the egg sets, use a fork to gently lift up the cooked egg to allow uncooked egg to run underneath. Cook for 2 minutes or until egg is just set.
Spoon ham, corn, tomato and parsley over half the egg mixture. Sprinkle over cheese. Cook for 1 minute. Flip the unfilled half over to cover the filling. Slide omelette onto a serving plate and serve with fruit juice.
Nutrition Info PER SERVE 1130kJ, protein 23g, total fat 14.8g (sat. fat 6.5g), carbs 10.3g, fibre 2.5g, sodium 675mg. Carb exchanges: 2⁄3. GI estimate low. Gluten free.