Pan-Fried Cheese and Tomato Breakfast Omelette
Quick stovetop omelette featuring soft-cooked cherry tomatoes and red onions folded with Parmesan and fresh basil. Eggs are cooked over medium heat with constant movement to create a tender, barely set interior before the tomato mixture and cheese are added and the omelette is folded and finished. Light, protein-rich breakfast or lunch.
Ingredients
- 5 sprays of rapeseed oil (22 calories)
- 1 ¼ oz g cherry tomatoes (halved = 6 calories)
- ¼ red onion, peeled, and finely diced (about 40g = 8 calories)
- 6 or 8 fresh basil leaves (4 calories)
- 2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
- 1 tablespoon grated Parmesan cheese (22 calories)
- salt and pepper
Instructions
- 1
Heat a small non-stick frying pan and spray with oil.
- 2
Add diced red onion and cook over gentle heat until nearly soft.
- 3
Add halved cherry tomatoes and cook until soft and beginning to release juices.
- 4
Remove from heat, stir in chopped basil leaves, transfer mixture to a bowl, and wipe the pan clean.
- 5
Beat eggs with a little water and season to taste with salt and pepper.
- 6
Heat the non-stick frying pan over medium heat, add beaten eggs, and swirl constantly, tipping the pan and drawing edges to center to allow runny egg to set.
- 7
When eggs are nearly set to your liking, sprinkle Parmesan cheese over one half and spoon tomato mixture on top.
- 8
Fold omelette in half and cook for a further 1 to 2 minutes until set.
- 9
Slide onto a warm plate and season with black pepper.
Tips
Use a wooden fork or Teflon spatula when stirring eggs to avoid scratching the non-stick coating.
Keep a warm plate ready for sliding the finished omelette to prevent cooling.
Good to Know
Tomato and onion mixture can be prepared 2-3 hours ahead and reheated gently before assembly.
Slide onto a warm plate and serve immediately. Can accompany salad leaves for a light lunch.
Common Mistakes
Do not skip wiping the pan after cooking the tomato mixture to avoid residual moisture affecting the egg setting.
Do not cook over high heat or the eggs will set too quickly on the bottom before the interior is set.
Do not over-cook the omelette after folding or the eggs will become rubbery.