Just one serving of this filling omelette gives you 80 per cent of your RDI for folate, a B vitamin that helps prevent anemia.
- Portion size 4 servings
- 8 eggs
- 4 teaspoons butter
- 1 bunch (about 1lb/500g) asparagus
- 1 tablespoon extra-virgin olive oil
- 3 green onions sliced
- 1 tablespoon chopped fresh tarragon
- 4 oz goat cheese crumbled
MethodFilling: Snap off woody ends of asparagus. In large skillet, heat oil over medium heat; cook asparagus and green onions, stirring occasionally, until tender, about 3 minutes.
Stir in tarragon; cook for 1 minute. Transfer to bowl.
In separate bowl, whisk together eggs, salt, pepper and
2 tbsp (25 mL) water just until blended but not frothy.
In 8-inch (20 cm) nonstick skillet, melt 1 tsp (5 mL) of the butter over medium heat. Add one-quarter of the egg mixture; cook until almost set, gently lifting edge with spatula to allow uncooked eggs to flow underneath, about 3 minutes.
Place one-quarter of the vegetable mixture on half of
omelette; sprinkle with one-quarter of the cheese. Fold in half; cook for 1 minute. Slide onto plate. Repeat with remaining ingredients.
Nutritional facts Per serving: about
- Sodium 410 mg
- Protein 20 g
- Calories 306.0
- Total fat 23 g
- Potassium 346 mg
- Cholesterol 396 mg
- Saturated fat 10 g
- Total carbohydrate 5 g
- Iron 19.0
- Folate 80.0
- Calcium 11.0
- Vitamin A 35.0
- Vitamin C 12.0