Food Diet and Health

Courgette and Tomato Omelette

Posted by Asghar in Food at May 29, 2011

Courgette and Tomato Omelette

     SERVES   4  

     PREPARATION TIME           10 minutes

     COOKING TIME                     10 minutes

 

1 tablespoon olive oil.

6 spring onions, trimmed and chopped.

2 cloves garlic, peeled and crushed.

8oz (225g) courgettes, halved lengthways and cut into thick slices.

14oz (400g) tinned tomatoes, drained and chopped.

½ level teaspoon each dried basil and dried thyme.

Freshly ground black pepper.

3 eggs, plus 3 egg whites, size 2

2oz (60g) grated mozzarella cheese

Sprigs of fresh thyme to garnish.

  1. Heat the oil in a large, nonstick omelettes pan and cook the spring onions in it over a moderate heat for about 1 minute, until softened but not coloured. Mix in the garlic and courgettes and cook for 3 minutes, shaking the pan from time to time.
  2. Stir the tomatoes, basil and thyme in with the onions, and season with pepper. Cook for about 2 minutes more, or until the courgettes are tender and the liquid from the tomatoes has almost evaporated.
  3. Meanwhile, heat the grill and beat the eggs and egg whites lightly with a fork. Pour the mixture over the vegetables and stir gently for 2 minutes, pushing the set mixture to the centre and tilting the pan to let the unset mixture run round the edge.
  4. When the mixture is set underneath, scatter the mozzarella over the top, and put the pan under the hot grill for about 2 minutes, until the omelette is set and lightly browned on top. Cut into wedges, garnish with the thyme sprigs and serve at once.

Crusty bread and a green or mixed salad are good accompaniments to this dish. Your can vary the omelette filling, using leek, diced cooked potato, red or green pepper, chopped broccoli or chopped mixed fresh herbs. Instead of adding cheese, scatter on 2 rashers of unsmoked back bacon, trimmed of fat and finely chopped.

Chunks of courgette and sweet tomato sparked with spring onion, basil and thyme add texture to this light omelette that is simple to prepare. Melted mozzarella tops the pale egg base to give a golden finish to a savoury brunch dish.


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