Name: Tomato and Egg Omelette: A Quick, Healthy Breakfast
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 Tomato, medium (about 150 grams); 2 Eggs, medium; 1 tsp Oil or butter, about 5 grams; pepper, to taste; Salt, to taste

Vegetarian 15 min 1 servings200 Calories

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The tomato and egg omelette is one of the quickest and most satisfying breakfasts. The eggs give protein, and the tomato adds vitamin C and lycopene. The recipe card below lists the ingredients and steps; here are the tips that make the omelette soft and the tomato flavorful.

Why this combination works

Eggs provide protein that keeps you full longer.
Cooked tomato is rich in lycopene, which the body absorbs better with a little oil or butter.
It is ready in about 15 minutes and uses everyday ingredients.

Tips for a perfect omelette

Cook the tomato first until its juice has reduced; wet tomato makes the omelette watery.
Peel the tomato if you prefer a smoother texture: score it, dip it in boiling water for 30 seconds and peel.
Beat the eggs with a pinch of salt and pepper until just combined.
Pour the eggs over the tomato and cook on medium-low heat; high heat makes the eggs rubbery.
Remove from the heat when the top is almost set; it will finish cooking from the remaining heat.

Variations

Add onion, peppers, spinach or fresh herbs such as parsley and basil.
Top with a little cheese or feta.
Make it the Persian way as nargesi or gojeh-ye tokhm-e morgh, with onion and a pinch of turmeric.

Who is it for?

People looking for a high-protein breakfast
Vegetarians (it contains eggs)
Low-carbohydrate diets, as long as you skip the bread

Cook the eggs fully if you are pregnant, elderly or have a weak immune system.

Recipe

Tomato and Egg Omelette: A Quick, Healthy Breakfast

Vegetarian All year

Prep: 5 min
Cook: 10 min
Total: 15 min
Calories: 200

Ingredients

1 servings

Method

Preparing the Tomato: - Chop the tomato into small pieces. If you prefer a softer texture, you can peel the tomato.
Cooking the Tomato: - Place a frying pan over medium heat and warm the oil or butter.
- Add the chopped tomato and sauté for about 5 minutes until it softens and releases its juice.
Adding the Eggs: - Crack the eggs into a small bowl and lightly beat them. Then, pour the eggs into the pan with the tomatoes.
- Season with salt and pepper, and stir over low heat until the eggs are fully cooked (approximately 5 minutes).
Serving: - Serve the omelette hot with whole-grain bread or flatbread.