Name: Sausage & bacon omelette
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 1
Ingredients: Calorie-controlled cooking spray; 2 lean chicken sausages; 2 lean bacon medallions; 75g cherry tomatoes, halved; Handful rocket leaves; 1 tsp lemon juice; 2 eggs; 50ml skimmed milk; 1 tbsp spicy tomato chutney

This tasty high-protein omelette will help you avoid that four o'clock slump.

Serves

Prep

10 minutes

Cook

20 minutes

Nutrition information

Each 375g serving contains (excludes serving suggestion)

KCal: 345
Carbs: 13.1g
Fibre: 2.4g
Protein: 39.3g
Fat: 15.2g
(Medium)
Saturates: 4.4g
(Low)
Sugars: 9.9g
(Low)
Salt: 2.7g
(Medium)

What makes a healthy, balanced diet?

Ingredients

Calorie-controlled cooking spray
2 lean chicken sausages
2 lean bacon medallions
75g cherry tomatoes, halved
Handful rocket leaves
1 tsp lemon juice
2 eggs
50ml skimmed milk
1 tbsp spicy tomato chutney

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Method

Step 1

Mist a large non-stick frying pan with cooking spray and set over a medium-high heat. Cook the sausages and bacon, turning, for 5 minutes. Add the tomatoes and cook for 2 minutes. Remove from the heat and halve the sausages lengthways.

Step 2

Combine the rocket and lemon juice in a bowl, season to taste and set aside.

Step 3

Whisk together the eggs and milk in a jug, then season. Lightly mist a small non-stick frying pan with cooking spray and set over a medium-high heat. Pour the egg mixture into the pan and cook for 30 seconds or until the base of the omelette is set. Using a spatula, draw the edges of the omelette into the centre to allow any uncooked egg to run underneath. Cook for a further 2-3 minutes, until almost set.

Step 4

Arrange the sausages, bacon and tomatoes over half the omelette and fold over to enclose the filling.

Step 5

Slide onto a plate, and serve with the rocket and chutney.

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Sausage & bacon omelette

Nutrition information

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

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