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Ham, Onion and Pepper Omelette with New Potatoes

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £4.00

Ingredients

  • 8 Slices Canned Ham (280g)
  • 4 Spring Onions (40g)
  • 2 Red Peppers (320g)
  • 8 Eggs (0)
  • 4 Teaspoons Vegetable Oil (12g)
  • 1 Pinch Ground Black Pepper (1g)
  • 12 New Potatoes (480g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Wash the new potatoes, add to a pan of boiling water and simmer until tender.
  2. Wash the peppers and spring onions. Chop the ham, peppers and spring onions into small pieces and mix together in a bowl.
  3. Add 1 teaspoon of oil to the frying pan and heat to medium hot.
  4. Add the ham, spring onions and peppers to the pan and cook for 5 minutes then tip onto a plate.
  5. Crack 2 eggs into a bowl or cup with the black pepper and beat with a fork. Pour into the frying pan and stir until the egg starts to set.
  6. Turn down the heat and add one quarter of the filling.
  7. Cook until the egg is set then fold the omelette over in the pan.
  8. Repeat steps 3, 5, 6 and 7 to make another 3 omelettes. Serve hot with boiled new potatoes.

Nutritional Information


Per 100g
Per 368g serving (% ref. intake)

Energy Kcals
100.00
368.00 (18.00%)
Energy Kj
419.00
1541.00 (18.00%)
Protein
7.70g
28.40g
Total Fat
4.70g
17.20g (25.00%)
Saturated Fat
1.20g
4.60g (23.00%)
Carbohydrates
6.10g
22.60g
Total Sugars
1.80g
6.80g (8.00%)
NSP Fibre
0.90g
3.30g
Sodium
271.00g
997.00g
Salt
0.70g
2.50g (42.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.