Smoked salmon omelette

Nutrition content per serve*

Energy: 320 calories (1,341 kJ) | Protein: 30g | Carb: 2g | Sugar: 2g | Total fat: 18 g | Sat fat: 3g | Fibre: 4g | Serves: 2 | Total time:  10 minutes

Ingredients:

• 6 eggs
• 1 tsp olive oil
• 60g smoked salmon
• ½ avocado
• 2 cups spinach
• 1 cup mushrooms, sliced finely
• ½ tomato, diced
• 2 tbsp chives, diced
• 2 tbsp feta or cottage cheese
• Pinch of salt and pepper
• Optional: a lemon wedge

Directions:

1. In a small bowl, combine the eggs, chives, salt and pepper. Whisk until well combined and frothy.
2. Heat a small pan over medium-high heat for about 45 seconds. Drizzle olive oil into pan. Add mushrooms and cook until golden, then add spinach and cook until wilted. Place to the side on a plate.
3. Pour the whisked eggs into the same pan. Lift the pan so that it’s about 1-2cm above the flame and tip the pan in a swirling motion to coat the bottom and sides with the egg mixture. Add the spinach and mushrooms on top.
4. With the spatula, fold the omelette in half (rolling it over on itself). Slide the omelette onto a plate and top with smoked salmon, avocado and feta or cottage cheese. Repeat the process for the second omelette. Serve with a squeeze of fresh lemon.

Chef’s tips:

• For more fibre or if you’re quite active and need extra energy, serve a one slice of wholegrain toast.
  

Why it’s good for you:

• Eggs contain protein for muscle repair and growth, are rich in choline for brain health, and contain essential vitamins (A, D, E, B12) and minerals (iron, selenium).

• Olive oil is rich in monounsaturated fats for heart health.
• Smoked salmon is high in omega-3 fatty acids for heart and brain health, a good source of protein and rich in B vitamins, especially B12 for energy.

• Avocado is packed with healthy monounsaturated fats for heart health and rich in fibre for digestive health.

• Spinach is high in iron and high in vitamins A, C, and K for immune function and bone health.

• Mushrooms can be rich in vitamin D if you leave them in the sun gill-side up for 15 minutes or more.
• Tomatoes are rich in vitamin C for immune support, and contain lycopene, an antioxidant linked to reduced risk of heart disease.

• Both feta and cottage cheese contain calcium for bone health and a source of protein to keep you fuller for longer.
  

* Approximate values from Xyris Foodworks software

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.