2 teaspoons vegetable oil
1/4 medium onion, finely chopped (about 1/4 cup)
1/4 small green capsicum, diced (about 1/4 cup)
1/4 small red capsicum, diced (about 1/4 cup)
4 large eggs
1/4 cup skim milk
1/4 teaspoon freshly ground black pepper
1/4 cup diced low fat leg ham
1/2 grated low-fat cheddar cheese
In a small non stock omelette pan, heat oil over a medium heat. Add onion, green and red capsicums and gently fry for 6 minutes, stirring frequently. Place vegetables on a plate.
Wipe omelette pan with paper towels; spray with vegetable oil cooking spray. In a small bowl, beat eggs, milk and pepper with a fork until smooth.
Heat omelette pan over a medium-high heat for 30 seconds. Add half the egg mixture; cook until edges are just set, about 1 minute. Place half the vegetable mixture and half the ham over eggs; sprinkle half the cheese on top. Cook until set, about 1 minute longer.
Using a palette knife, fold omelette over. Slide omelette out onto a dinner plate. Repeat process with more vegetable oil cooking spray, remaining egg mixture, vegetables, ham and cheese. Serve immediately.
Non stick omelette pans are approximately 20cm in diameter. The rounded sides of the pan allow the cooked omelet to slide out easily.
To save time, cook all the egg mixture at once. Do not fold cooked omelette as it is thicker - slice it out whole with a palette knife, cut in half and serve.