Fresh Salsa Omelette Fold
Try this healthy vegetarian selection from our monthly "Make It Tonight" collection of rush hour recipes -- ready in less than 30 minutes.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per each of 4 servings: about | - |
| cal | 285 |
| pro | 17 g |
| total fat | 22 g |
| sat. fat | 9 g |
| carb | 5 g |
| fibre | 1 g |
| chol | 399 mg |
| sodium | 397 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 11% |
| vit A | 28% |
| vit C | 33% |
| folate | 29% |
Suggested Recipes
-
8 eggs
Pinch each salt and pepper
4 tsp (20 mL) butter
1/2 cup (125 mL) shredded cheddar cheese
Salsa:
1-1/3 cup (325 mL) cherry_tomatoes, quartered
1/3 cup (75 mL) chopped sweet green pepper
1/3 cup (75 mL) finely chopped red onion
4 tsp (20 mL) chopped fresh coriander or parsley
1 tbsp (15 mL) vegetable oil
1 tbsp (15 mL) white_wine_vinegar
1/4 tsp (1 mL) each salt and pepper
Preparation:
Salsa: In bowl, combine tomatoes, green pepper, onion, coriander, oil, vinegar, salt and pepper; set aside.
In bowl, whisk together eggs, 2 tbsp (25 mL) water, salt and pepper just until blended but not frothy.
In 8-inch (20 cm) nonstick skillet, melt 1 tsp (5 mL) of the butter over medium heat. Pour one-quarter of the egg mixture into skillet; cook until almost set, gently lifting edge with spatula to allow any uncooked eggs to flow underneath, about 3 minutes.
Spoon 1/3 cup (75 mL) of the salsa onto half of the omelette; sprinkle 2 tbsp (25 mL) of the cheese over salsa. Fold uncovered half over top; cook for 2 minutes. Slide onto plate. Repeat with remaining ingredients. Serve with remaining salsa.
Additional Information
-
Time-Saver TIp: Replace homemade salsa with 2 cups (500 mL) of the store-bought variety.
Source
Canadian Living Magazine: March 2006
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