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  • Breakfast
  • 2
  • 5-10 minutes
  • 5-10 minutes

Ingredients

2 teaspoons olive oil
4 eggs
1/3 cup milk
Pepper to season
1 spring onion, thinly sliced
Corn cob, kernels removed
Small tin (125g) black beans or kidney beans, drained and rinsed
100g cherry tomatoes, quartered
1/3 cup cheddar cheese, grated
½ avocado, diced
¼ cup coriander, leaves and finely chopped stems
Juice from 1 lime

Nutritional Information (per serve)

  • 2067 kJ / 494 cal
  • 25g
  • 30g
  • 27g
  • 7g
  • 12g
  • 359mg

Mexican Omelette

The Mexican cuisine is really on trend at the moment, which is handy for our health and our budgets. This cuisine boasts ingredients that are very affordable, tasty and offer so much bang for your buck when it comes to nutrition. Corn and legumes that feature in this dish are high in resistant starch, which assists digestion in the small bowel. This stimulates the growth of healthy bacteria that create a fatty acid called butyrate. This fatty acid can be protective against bowel cancer and also reduce the rise in blood glucose levels after a meal – great for people living with diabetes and prediabetes. Enjoy this bacteria boosting meal for breakfast, lunch or dinner!

  • Step 1

    Heat olive oil in a medium, non-stick frying pan over a low to medium heat. Preheat oven grill.
  • Step 2

    Whisk eggs, milk and pepper in a small bowl. Add spring onions, corn kernels and black beans.

    Step 3

    Pour egg mixture into frying pan and cook for approximately 2 minutes, or until it starts to brown on the bottom. While still runny on top, top omelette with cherry tomatoes and grated cheese. Place under the grill until the egg is almost set.

    Step 4

    Garnish with avocado, coriander and lime juice.