Aubergine omelette with microwave sweet potato
A juicy omelette with pan-browned aubergine and onion, served with spiced sweet potato cubes cooked in the microwave in ten minutes and topped with crunchy walnuts. A nourishing, comforting combination of complete egg protein, complex carbohydrates and heart-healthy fats that is simple to prepare.
At a glance
- Prep10 min
- Cooking10 min
- Total20 min
- DifficultyEasy
Allergens
- Egg
- Tree nuts
Who this recipe is for
A quick, satisfying meal with high-quality protein and vegetables. It fits a weight-loss eating plan and offers an alternative to a classic potato omelette.
Ingredients
Step by step
- Peel the sweet potato and cut it into small, even-sized cubes.
- Place the cubes in a microwave-safe dish and season with basil, garlic powder, a pinch of salt and a few drops of extra-virgin olive oil.
- Cover the dish and microwave on high for about 10 minutes, until the sweet potato is tender.
- While it cooks, thinly slice the aubergine and chop the onion. Cook them in a non-stick frying pan with a little oil until soft and well browned.
- Spread the vegetables evenly in the pan and pour over the two eggs, beaten with a pinch of salt.
- Cook the omelette over medium heat, turn it over with the help of a plate and cook the other side until set to your liking.
- Serve the hot omelette with the microwave sweet potato cubes and sprinkle chopped walnuts on top for crunch.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you do not have sweet potato
Replace it with the same amount of finely diced potato or pumpkin cooked in the microwave in the same way.
For people with a nut allergy
Leave out the walnuts and garnish with toasted pumpkin or sesame seeds.
If you prefer to add the sweet potato to the omelette
Mix the cooked sweet potato cubes with the aubergine, onion and beaten eggs before cooking the omelette in the pan.
What it provides
Egg provides high-quality protein with all essential amino acids, choline and fat-soluble vitamins. Sweet potato provides complex carbohydrates, fibre and beta-carotene (provitamin A), while aubergine adds volume and water with very few calories. Walnuts provide omega-3 fatty acids and a crunchy texture.
The dietitian's tip
Cooking sweet potato in the microwave saves oven time and greatly reduces the need for oil compared with frying. If you have leftover omelette, keep it in the fridge; it is also delicious cold or at room temperature and easy to take to work.
Explore our recipes for weight loss. Other egg and vegetable ideas: gratinated oven-baked cauliflower and beef meatballs with peas.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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