The easiest fast days are the busiest. Sometimes there is not a lot of time to spend in the kitchen calorie counting to whip up a suitable meal. Here is my idea of a simple, nutritious fast day quick meal. An omelette jam packed with all my favourite flavours. Chilli, garlic, lemon, tomato, avocado and fresh herbs. There was even room for a little sesame oil to add just a little more depth of flavour to this simple dish. All in all a very easy but satisfying fast day as I raced about to prepare for a long weekend away.

Tomato and Chilli Omelette With Avocado and Fresh Herbs

Serves 2 (385 calories per serve)

4 eggs, lightly beaten (300 calories)
1/2 teaspoon sesame oil (20 calories)
1 tablespoon olive oil (120 calories)
2 tomatoes, blanched, peeled, deseeded and coarsely chopped (68 calories)
1 small ripe Shepard Avocado, pitted, peeled and diced (250 calories)
1/2 clove garlic, minced (2 calories)
1/4 long red chilli, minced (1 calorie)
1 long green spring onion, finely chopped (4 calories)
2 handfuls fresh soft herbs; parsley, basil or coriander (4 calories)
generous squeeze of lemon (1 calorie)
sea salt and freshly ground pepper

COMBINE egg and sesame oil in a small bowl. Season to taste with sea salt and freshly ground pepper.
HEAT oil in a wok over high heat. Add garlic, chilli, spring onion and tomato. Stir fry for a minute or so.
REDUCE  heat to medium-low. Pour the egg mixture  into the wok and cook until just barely set, moving it around with a flexible spatula, working from the outside edge to the centre to create folds as the egg cooks and firms.
SCATTER over the diced avocado and herbs. then using a flexible spatula fold the omelette in half.
TURN and cook for another minute. Transfer to a plate. Garnish with the reserved avocado and herbs, and a generous squeeze of lemon. Serve while hot.