Page 74 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Omelette with Onion, Tuna and Mixed Vegetables
(Serves 1)
NUTRIENT ANALYSIS
(per serving)
Energy: 126 kcal
Carbohydrate: 3 g
Protein: 9 g
Fat: 8 g
Cholesterol: 189 mg
Dietary fibre: 0.6 g
Sodium: 226 mg

INGREDIENTS: METHOD
• Egg, large 1 piece
• Onion, diced 1 Tbsp (~10g) 1. Defrost, rinse and boil the
• Canned tuna (in brine) 1 Tbsp (~10g) mixed vegetables. Drain it.
• Frozen mixed 1 Tbsp (~10g) 2. Heat up ¼ tsp oil, and stir-
vegetables fry the onion, tuna and mixed
• Vegetable oil ¾ tsp vegetables. Set aside.

SEASONING: 3. Beat the egg and mix with
seasoning.
• Salt ⅟ 16 tsp
• Sugar ⅛ tsp 4. Heat up the remaining oil in a
non-stick pan. Turn to low heat
and pour the egg mixture in.
Tilt the pan to allow the mixture
to run evenly.
5. Fill one side of the egg with
onion, mixed vegetables and
tuna when the egg begins to
set.
6. Use chopsticks or a spatula to
fold the egg in half. Pan-fry
both sides of the omelette until
golden.

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