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Sesame seed omelette

This version of the basic omelette includes an added crunch! Serve with a mixed green salad and crusty bread for a sustaining light supper.

What you need

2-3 medium eggs, beaten
3 tsp cold water
seasoning
15 g butter
1-2 tsp sesame seeds

Method

  1. Heat a 15 - 18 cm omelette pan over a very gentle heat.

  2. Beat the eggs, water and seasoning together until the eggs have just been mixed. Stir in the sesame seeds.

  3. Put the butter in the pan until it just sizzles and pour in the egg mixture.

  4. With a spatula or fork gently draw the mixture from the sides to middle of the pan, allowing the uncooked egg to run to base of the pan and set.

  5. When the base is firm and light golden brown, the top should be like soft scrambled egg.

  6. Serve plain or add your chosen prepared filling and fold over. Serve hot.

  • Vegetarian
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  • Preparation5 minutes
    Cook2 minutes
    Total7 minutes
  • Energy254 kcal/serving
    Fat16.6 g/serving
    Carbohydrates1.32 g/serving
    Glycaemic Index2
    Glycaemic Load0.03
  • Sesame seed omelette

Serving suggestion

Mixed green salad and crusty bread.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1063 785 10475 8350
Energy (kcal) 254 187 2500 2000
Protein (g) 11.8 8.73
Carbohydrate (g) 1.33 0.98 345 275
Fat (g) 22.4 16.6 95 70
Fat (saturated) (g) 10.5 7.76
Fibre (g) 0.31 0.23
Sodium (mg) 236 174
Salt (equivalent) (g) 0.59 0.44 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 281 207 800
Vitamin B-12 (µg) 0.90 0.66 1
Vitamin B-6 (mg) 0.13 0.09 2
Vitamin C (mg) 0.00 0.00 60
Vitamin D (µg) 72.2 53.3 266
Vitamin E (mg) 1.22 0.90 10
Zinc (mg) 1.25 0.93 15
Calcium (mg) 50.5 37.3 800
Folate (mcg) 44.4 32.8 200
Iron (mg) 1.50 1.11 14
Magnesium (mg) 18.5 13.7 300
Niacin (mg) 0.20 0.14 18
Pantothenic acid (mg) 1.14 0.84 6
Riboflavin (mg) 0.45 0.34 1.6
Phosphorous (mg) 180 133 800
Thiamin (mg) 0.07 0.06 1.4

This recipe is:

  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
VegetarianVegetarian
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Occasion
Convenience
Meal type
Lunch / snacks
Main
Main ingredient
Egg
Cuisine style
Cheffy specials
Classic recipe
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