Chicken and tarragon omelette recipe
 Omelettes are great when you're in a rush, and filling too. Each serving provides 358 kcal, 46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt. With a GI of 45 this meal is high protein, low GI. 1 leek, thinly sliced2 tbsp vegetable or chicken stock4 tbsp fat-free quark or fat-free natural cottage cheese1 tbsp finely chopped fresh tarragon1 cooked chicken breast, skin removed, cut into small dicelow-calorie cooking spray4 large free-range eggs, beatensalt and freshly ground black pepper 1 leek, thinly sliced 2 tbsp vegetable or chicken stock 4 tbsp fat-free quark or fat-free natural cottage cheese 1 tbsp finely chopped fresh tarragon 1 cooked chicken breast, skin removed, cut into small dice low-calorie cooking spray 4 large free-range eggs, beaten salt and freshly ground black pepper 4 plum tomatoes, halved½ cucumber, finely chopped 4 plum tomatoes, halved ½ cucumber, finely chopped Method Preheat the oven to 120C/100C Fan/Gas ¼ .Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Preheat the oven to 120C/100C Fan/Gas ¼ . Preheat the oven to 120C/100C Fan/Gas ¼ . Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad.