These spicy omelettes will become a staple school-day dinner once the family tries it.
Ingredients
- 2 teaspoons olive oil
- 1 red capsicum, chopped
- 1 teaspoon Mexican chilli powder
- 2 cups bolognese sauce (see notes)
- 1/2 teaspoon caster sugar
- 125g can red kidney beans, drained, rinsed
- 125g can corn kernels, drained, rinsed
- 250g cherry tomatoes, quartered
- 1 avocado, cut into 1cm pieces
- 1 tablespoon chopped fresh coriander leaves
- 1 tablespoon lime juice
- 6 eggs
- 2 tablespoons milk
- 1/2 x 185g packet corn chips
- Coriander leaves, to serve
- Lime wedges, to serve
Method
- Step 1Heat oil in a large saucepan over medium heat. Add capsicum. Cook for 2 minutes or until just tender. Add Mexican chilli powder. Cook, stirring, for 1 minute or until fragrant. Add mince mixture, sugar and beans. Cook, stirring occasionally, for 10 minutes or until heated through.
- Step 2Meanwhile, combine corn, tomato, avocado, chopped coriander and lime juice in a bowl. Season with salt and pepper.
- Step 3Whisk eggs and milk together in a jug. Season with salt and pepper. Spray a 15cm (base), non-stick frying pan with oil. Heat over medium heat. Add 1/3 cup egg mixture. Swirl to thinly coat base. Cook for 2 to 3 minutes or until just set. Turn over. Cook for 1 minute. Transfer to a plate. Repeat with remaining mixture to make 4 omelettes.
- Step 4Top 1 omelette with 1/4 mince mixture, corn chips and salsa. Repeat with remaining omelettes, mince mixture, corn chips and salsa. Top with coriander leaves and serve with lime wedges.
- Low carb
- Lower gi
Nutrition
2590 kj
Energy
38.8g
Fat Total
11.3g
Saturated Fat
7g
Fibre
33.9g
Protein
325mg
Cholesterol
500mg
Sodium
30.4g
Carbs (total)
All nutrition values are per serve
Notes
Use this bolognese as the filling for these spicy omelettes.
- Author: Claire Brookman
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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