Prevention

1. Egg and Turkey Omelette with Tomatoes and Capsicum

If blueberries are not in season, substitute frozen berries or fresh fruit salad.

Ingredients

1 teaspoon olive oil
1/2 small red capsicum, finely chopped
1/2 small red onion, finely chopped
45 grams minced turkey
1 clove garlic, crushed
1 roma tomato, seeded and finely chopped
1 tablespoon thinly sliced fresh basil
5 egg whites
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 slice whole grain bread, toasted
1 cup fresh blueberries

Method

1. Heat 1/2 teaspoon of the oil in a medium non-stick frying pan over medium-high heat. Add the capsicum, onion, turkey, and garlic. Cook, stirring occasionally, until the onion and turkey start to brown, about 4 to 5 minutes.
2. Add the tomato and cook until wilted, 2 minutes. Remove from the heat. Stir in half the basil and transfer to a bowl. Return the frying pan to the stove and heat the remaining oil over medium-high heat.
3. Combine the egg white, salt, and black pepper in a small bowl. Pour the mixture into the pan and cook until almost set, 2 minutes. Top with the capsicum mixture and cook for 1 minute, or until cooked through.
4. Fold the omelette in half and slide onto a plate. Top with the remaining basil. Serve with the whole grain toast and blueberries.

Jan 15, 2013