Masala Omelette

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

2 eggs110g

Vegetables· 4

45 g red onion (finely diced)45g
50 g tomato (diced)50g
8 g red chili (1, finely chopped)8g
10 g spring onion (chopped)(optional)10g

Spices· 3

a pinch of turmeric powder(staple)1g
2 g curry powder (½ tsp)(staple)2g
pinch of salt(staple)2g

Fats & oils· 1

5 g cooking oil (1 tsp)5g

Crack the eggs into a bowl, beat with the turmeric, curry powder and a pinch of salt, then stir in the diced onion, tomato, red chili and spring onion.
Why? Folding a generous load of vegetables straight into the egg bulks up the omelette and makes it far more filling, at almost no extra calories — that's how 2 eggs go a long way.
Tip: The finer the vegetables, the easier the omelette is to flip without breaking.
Next up:Brush a non-stick pan with 1 tsp oil and heat over medium; pour in the egg mixture to cover the base, then lower the heat and cook 2–3 min until the underside sets and turns golden.
3 min · hands-free
Brush a non-stick pan with 1 tsp oil and heat over medium; pour in the egg mixture to cover the base, then lower the heat and cook 2–3 min until the underside sets and turns golden.
Why? A non-stick pan needs only a thin brush of oil, where the original often pours in several tablespoons — this step alone saves a hundred-plus kcal, and the omelette still won't stick or tear.
03:00
Next up:Flip and cook another 2 min until fully set and the vegetables are just tender; fold in half or plate as is, and eat hot.
2 min · hands-free
Flip and cook another 2 min until fully set and the vegetables are just tender; fold in half or plate as is, and eat hot.
Why? Cooking the second side through drives off the moisture from the onion and tomato, concentrating the spice, and ensures the egg is fully cooked and safe to eat.
Tip: For a bigger meal, pair with a slice of wholemeal bread to round out the protein and fibre.
02:00