Easy Vegetarian Omelette, Served with Roasted Sweet Potato

woman-onthe-wing (67)in #food • 8 years ago

This is my choice for comfort food, as it's easy and filling, yet nutritious unlike many other comfort foods. Omelettes are so versatile as you can put anything you like in them - in this case I have peppers and red onion. I used to eat omelettes with chips (fries) but now I prefer them with roasted sweet potato, and of course a large side of veg as well, as in my opinion you can never have too much veg on your plate (unless it's literally falling off, which happens to me regularly hehe!)

Eggs are super nutritious and one of the best things to have regularly in our diets, as they contain so many important nutrients including: vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorous, selenium, as well as vitamins D, E, K, B6, calcium and zinc. They are high in protein, apparently with all the essential amino acids in the right ratios. They raise the 'good' cholesterol, lowering the risk of various health problems including heart disease and strokes. They contain choline, which is important for liver function, brain development, nerve function, muscle movement, energy levels and maintaining a good metabolism (source). They contain antioxidants lutein and zeaxanthin, which are great for eye health, preventing cataracts and macular degeneration. They are also a good satiating food choice and can help you to lose weight as you will snack less if you feel full for longer (source). Sounds good to me!

What you will need: (for one person)

1 large sweet potato

2 large or 3 small free-range eggs

1/6 red pepper

1/6 yellow pepper

1/6 green pepper

1/3 red onion

Salt

Pepper

Parsley

Oregano

Chilli flakes

Any vegetable you like to go on the side (I have savoy cabbage here)

Coconut oil and butter for roasting & frying

Method:

Wash and dry the sweet potato, then cut into chunks. Put into a roasting tray with a knob of coconut oil, and pop into a preheated oven at 200 degrees Celcius. These will take about 30 minutes

Dice the peppers and onions

In a small bowl sprinkle a little of each of the herbs/seasonings, then crack the eggs into the bowl and whisk with a fork. Set aside until you are ready to make the omelette

When the sweet potato is ready, it is time to make the omelette.

In a large frying pan or omelette pan, melt a knob of butter and add the peppers & onion. Saute for a few minutes until softened

With the pan on moderate heat, pour in the egg mixture and tilt the pan until it evenly covers the base. The egg will cook quickly now so no time for messing about!

After a 2-3 minutes the egg will be almost cooked, so it is time to fold the omelette in half. Using a plastic or silicone spatula, carefully slide it underneath the edge of the omelette and swiftly flip one half over the other.

Continue to cook for another minute, then (if you can without breaking!) slide the spatula under the omelette and swiftly flip over to cook the other side for a minute. Now the omelette is done!