Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 110 g egg (2 eggs)110g
Vegetables· 4
- 40 g red onion (chopped)40g
- 15 g spring onion (chopped)15g
- 8 g red chili (chopped)8g
- 4 g garlic (minced)4g
Spices· 1
- pinch of salt(staple)2g
Fats & oils· 1
- 5 g cooking oil (1 tsp)(staple)5g
Beat the eggs, then stir in the onion, spring onion, red chili, garlic and a pinch of salt into a veg-loaded batter.
Why? Loading in lots of onion and aromatics makes veg nearly half the omelette — the same-sized portion carries fewer calories, more fibre and more staying power.Tip: Chop the onion fine so it binds into the egg and the omelette holds together.
Next up:Heat 1 tsp oil in a non-stick pan over medium, pour in the batter and spread it, then fry 3 min until the underside is golden and set.
- 3 min · hands-free
Heat 1 tsp oil in a non-stick pan over medium, pour in the batter and spread it, then fry 3 min until the underside is golden and set.
Why? The original is deep-fried until puffy and drinks up a lot of oil; a non-stick pan with just 1 tsp gives the same golden crisp edge with a fraction of the fat.Watch out: Keep the heat moderate — the omelette is thick, and high heat burns the outside before the centre sets.03:00Next up:Flip and fry another 2 min until the centre is cooked through, then slide out and cut into wedges.
Flip and fry another 2 min until the centre is cooked through, then slide out and cut into wedges.
Why? Flipping cooks the thick centre through without relying on hot oil to surround it — that's the trick that lets it cook through without deep-frying.Tip: Serve with half a bowl of brown rice, cucumber and a small spoon of sambal for a complete meal.