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Curry Omelette
(serves 2)
by
Dr Antigone Kouris-Blazos
Ingredients
4
eggs
water
1/2 teaspoon curry powder
salt
1 teaspoon oil
Method
1.
Crack 4 eggs and place egg yolks and egg
whites in a bowl.
2. Fill a half egg shell with water and
pour in the bowl - repeat this 3 more times
(i.e total of four half egg shells filled
with water). Adding water (as opposed to
milk) to the eggs will ensure the omelette
is light and fluffy.
3. Add the curry powder and salt (the curry
will add a great taste to the omelette and
cover-up any eggy smell - curry is also
rich in antioxidants.
4. Beat or whisk the egg mixture till light
and fluffy.
5. Heat the oil in frying pan on medium
heat (avoid adding too much oil as this
will make the omelette flat and heavy) and
pour in the egg mixture.
6. With a spatula, move the egg mixture
around the pan, scraping it off the bottom
of the pan as it starts to set.
7. Cover the omelette with a lid for a few
minutes.
8. With a spatula, cut a cross through the
omelette to make 4 pieces - the top of the
omelette may still be a bit runny, but the
underside should be firm and lightly brown.
Flip each piece over to brown the top side;
if you wish, you can sprinkle some reduced
fat cheese on the omelette at this point
and then cover with the lid for a couple
of minutes to complete the cooking process
and to make omelette light and fluffy (the
cheese will melt giving a nice smell and
appearance to the omelette).
Serve
omelette with salad.
Health Benefits
click
here
How
many eggs a week? Around 4 small eggs
per week is great. For example, try to have
at least one egg meal a week such as omelette
or spinach/ricotta/egg parcels or vegetarian
lasagna containing boiled eggs. If you have
a cholesterol level less than 5mmol/l and
if you have a low intake of animal fats
you can have 1-2 eggs daily if you wish.
If your cholesterol level is >7mmol/l
or if you have diabetes or other heart disease
risk factors (like hypertension or smoking)
it is advisable to limit intake to 1-2 a
week. Also, remember that eggs are a 'meat
alternative' - this means that when you
have an egg meal it counts as a 'serving
of red meat' - which is great news for vegetarians.
See also the HEC
healthy eating pyramid.
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