Super foods recipe: herbed asparagus omelets

The delicate flavour of asparagus combines perfectly with light fluffy eggs in a nutritious dish that can be rustled up in minutes. Pair with a salad and sliced tomato drizzled with olive oil for a meatless meal that does not skimp on protein.

Preparation time: 5 minutes

Cooking time: 8 minutes

Serves 2

• 8 asparagus spears
• 4 eggs
• 60 ml (4 tbsp) chopped fresh dill, divided
• 10 ml (2 tsp) butter, divided

1. Trim or snap any tough ends from the asparagus and lay the spears in a frying pan. Add just enough boiling water to cover, return to a boil then reduce the heat. Cover and simmer for three minutes, or until the asparagus are just tender. Drain.
2. Meanwhile, beat two eggs in a bowl with 15 millilitres (one tablespoon) of water and 30 millilitres (two tablespoons) of dill. Heat a frying pan or omelet pan until very hot. Add five millilitres (one teaspoon) of the butter and swirl it around the pan. Over high heat, pour the beaten eggs into the pan and cook for one to two minutes, lifting the edge of the omelet as it cooks to allow the egg to run onto the hot pan.
3. When the egg is almost set, add four asparagus spears. Fold the omelet over the asparagus, turn out onto a plate, and keep warm. Repeat with the remaining ingredients to cook the second omelet.

•  If you are concerned about your cholesterol levels, use 15 millilitres (one teaspoon) of olive oil per omelet instead of butter. Heat it in the pan until hot rather than adding it to a hot pan. Use chopped mixed fresh herbs instead of dill — fennel, parsley, chives, thyme and tarragon all go well with eggs.
•  For a fish and herb omelet, add 30 millilitres (two tablespoons) chopped smoked salmon per portion, scattering it over the egg in step 3 before adding the asparagus.

• The ultimate natural fast food, eggs are easy to cook, nutritious and versatile. Rich in vitamins A and D for eye and bone health, eggs also contain the pigments zeaxanthin and lutein, which may help to prevent degenerative eye disease.

• To be sure that your omelets are hot when you eat them, prepare warm plates for serving and have accompaniments ready on the table.
• Use a heavy pan to make the omelets, making sure that it is evenly coated with butter or oil to prevent the eggs from sticking.

Nutritional information: 257 Calories, 18 g Fat, 3 g Saturated Fat, 5 g Carbohydrates, 20 g Protein, 3 g Fibre.