Apple Berry Souffle Omelet
PREPARATION: 15 MINUTES, COOKING: 5 MINUTES
2 crisp sweet apples
1/2 cup (65 g) blackberries
1/2 teaspoon (2 ml) ground allspice
finely grated zest and juice of 1/2 orange
2 eggs, separated
2 teaspoons (10 ml) superfine sugar
1/2 teaspoon (2 ml) vanilla extract
2 teaspoons (10 ml) canola oil
1 teaspoon (5 ml) raw sugar
2 tablespoons (30 ml) Greek-style yogurt
1 Peel, core and thickly slice the apples. Put into a small saucepan and add the blackberries, allspice and orange juice. Cover the pan, place over low heat and cook for 2–3 minutes, shaking the pan occasionally, until the fruit juices release. Remove from heat and keep warm.
2 Put the egg yolks, sugar, orange zest and vanilla in a bowl and whisk together until smooth and thick.
3 In a separate, clean bowl, whisk the egg whites until they form soft peaks. Using a large spoon or spatula, fold the egg whites into the yolk mixture.
4 Preheat the broiler to medium. Meanwhile, heat the oil in a 8 inch (20 cm) nonstick frying pan with an ovenproof handle. Add the egg mixture, spreading it evenly, and cook over a low–medium heat for 2–3 minutes, or until set and golden on the bottom.
5 Place the pan under the broiler and cook for 1–2 minutes, or until the omelet is puffed and just set on top. Remove from the heat and turn the broiler to high.
6 Spoon the fruit mixture on top of the omelet and fold it over in half. Sprinkle with raw sugar and broil for about 30 seconds, or until the sugar caramelizes. Cut the omelet in half and serve immediately, topped with the yogurt.
Each serving provides
271 calories, 9 g protein, 12 g fat (3 g saturated fat), 33 g carbohydrate (32 g sugars), 5 g fiber, 83 mg sodium
The use of eating apples instead of a cooking variety means that they need only light cooking and therefore not only retain their shape and texture, but also much of their nutritional value, too. They are naturally sweet, so require less added sugar.
|Apple Berry Souffle Omelet|