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Smoked Salmon and Cream Omelet

QUICK FACTS

  PREPARATION TIME
20 min (for 8 serves)

 
  COOKING TIME
8 min (for 8 serves)
  BREAKFAST
Egg
 

SUMMARY

 

This elegant but easy protein-rich dish is great for breakfast or brunch. It is low in fat and it only has 151 kcalories per serve!

INGREDIENTS

1.50 cup (390 g)
  skim milk
15 g
  wholemeal flour
9.00 egg (333 g)
  eggs
1.50 tablespoon (20 g)
  olive oil
150 g
  fat-free sour cream
0.75 cup (180 g)
  fat-free cream cheese
1.50 Juice of 1 lemon (71 g)
  lemon juice
8 g
  lemon rind, finely grated
600 g
  smoked salmon, thinly sliced
6.00 spring onion (90 g)
  spring onion, finely chopped
 

METHOD

1. Place flour in a medium bowl. Add 2 tablespoons of milk. Stir until a smooth paste forms. Add eggs, remaining milk and chives. Whisk until smooth.

2. Heat a 20cm non-stick crepe or frying pan over medium-low heat. Lightly grease with oil.

3. Pour 1/4 cup of mixture into pan and swirl to thinly cover base. Cook, on one side only, for 1 minute or until set. Remove to a plate. Repeat with remaining mixture to make 8 omelettes.

4. Whisk together sour cream, cream cheese, lemon rind, and lemon juice in a small bowl, season with pepper.

5. Top omelet with salmon. Spread sour cream mixture over salmon. Roll up to enclose.

6. Slice omelet diagonally and sprinkle with spring onions.

7. Serve.

  NUTRITIONAL PANEL
Per Serve
Energy:
633.6 kJ  (151.4 kcal)
Protein:
19.3 g
Total Fat:
5.0 g
-Saturated:
1.7 g
-Mono-Unsaturated:
1.8 g
-Poly-Unsaturated:
1.1 g
Total Carbs:
5.9 g
-Complex Carbs:
2.9 g
-Sugar:
3.1 g
Fibre:
0.4 g
Water:
97.6 mL
Alcohol:
0.0 g
Cholesterol:
130.0 mg
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