Breakfast that fights blood pressure

Whip up an omelet the Denver way, but in a more healthful fashion. In the following recipe use the same peppers and onions as in the original, but egg whites replace some of the whole eggs, and potatoes stand in for the ham.

This Denver omelette is loaded with nutrients and is low fat. Each serving provides 290 Calories and only 7 grams of fat. There is 18 grams of protein and 6 grams of fibre. It also contains 117 mg Vitamin C, 72 mg Magnesium, 884 mg Potassium, and 78 mg Calcium.  Here's what you need to make it:

• 1 medium red-skinned potato about 175 g (3/4 c), chopped
• 1 medium onion, chopped
• 125 g (1/2 c) chopped green pepper
• 125 g (1/2 c) chopped red pepper
• 2 large eggs
• 3 large egg whites
• 2 ml (1/2 tsp) hot sauce
• 2 slices whole-wheat bread, toasted

Preparation time 10 minutes

Cooking time 18 minutes

Serves 2

1. Preheat oven to 200°C (400°F). Coat a 20-centimetre (8-inch) ovenproof nonstick skillet with nonstick cooking spray and set over medium heat. Sauté potato until soft, about 5 minutes.
2. Stir in onion and green and red peppers. Sauté until soft, about 5 minutes. Remove skillet from heat. Transfer vegetables to plate. Coat skillet again with cooking spray and return to heat.
3. Meanwhile, whisk eggs, egg whites and hot sauce in medium bowl. Pour into hot skillet. Cook until set on bottom, lifting up edge with heatproof rubber spatula to let uncooked portion flow underneath.
4. Spoon vegetables over half of omelet and fold omelet over filling. Transfer skillet to oven and bake until eggs are completely set, about 3 minutes. Cut omelet in half and serve with toast.

• Add 125 grams (1/2 cup) finely diced skinless, boneless chicken breast to the recipe. Sauté it along with the onions and peppers in Step 2.
• Make a puffy omelet. Whip the egg whites until stiff and fold them into the eggs and hot sauce in Step 3. The omelet will seem much bigger, but there is no change in calories!

This omelet is a wonderful way for you to get a serving of vegetables at breakfast. When part of a recipe, even finicky eaters get their healthy share of produce.