Lap Band Dietitian Helen Bauzon has provided suggestions below (in red) to help improve the calorie content of the recipe below and to teach you how to make it more band friendly. On your plate prior to eating, please cut everything up into small pieces no larger than a 1 cm cube prior to eating.

• 2 bunches asparagus, trimmed
• 2 1/2 tbsp olive oil
• 2 pork sausages
• 1 large red onion, halved, thinly sliced
• 250g kipfler potatoes or 1 small sebago potato, washed, cut into 2mm-thick slices
• 1/4 tsp smoked Spanish or sweet paprika, plus extra, to dust
• 6 eggs
• 30g butter
• Sour cream, to serve (use low fat natural yoghurt instead)



  1. Preheat a chargrill pan over high heat. Combine asparagus and 1/2 tablespoon of oil in a bowl. Season, then cook the asparagus, turning 4 times, for 8 minutes or until charred.
  2. Meanwhile, squeeze sausage meat from casings. Heat remaining 2 tablespoons of oil in a frying pan over medium high heat. Add sausage meat and cook, breaking up the meat with a wooden spoon, for 5 minutes or until golden.
  3. Using a slotted spoon, transfer meat to a bowl. Add onion and potatoes to pan and cook, stirring, for 8 minutes or until soft and golden. Return meat to pan, add paprika and cook, stirring, for 30 seconds.
  4. Whisk 3 eggs in a small bowl. Season. Heat half the butter in an 18cm non-stick frying pan over medium heat until butter starts to foam. Add eggs, then reduce heat to low. Cook, without stirring, for 1 minute or until edge starts to set. Using a spatula, pull cooked edge towards centre of pan, allowing uncooked eggs to coat base and edge of pan. Cook for a further 2 minutes, then slide onto plate. Repeat with remaining butter and eggs.
  5. Top omelets with half of the potato mixture and asparagus, and a spoonful of sour cream. Dust with extra paprika and serve immediately.

Source: – September 2010
Recipe by Sophia Young, Food director – MasterChef Magazine