Skinny tuna capsicum mushroom soufflé omelette
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Prep Time
10 Minutes
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Cook Time
10 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 1 x 95g can Safcol Yellowfin Tuna Chunks Italian Style in Oil, well drained
- 1 teaspoon olive oil
- 1 spring onion, sliced
- 3 eggs separated
- ½ small red capsicum, deseeded and cut in 2cm squares
- a few parmesan shavings
- sea salt and freshly ground black pepper.
- ½ cup sliced fresh mushrooms
Instructions
- Preheat an over head grill to medium high.
- In a large bowl whisk the egg whites till stiff.
- In a small oven proof frying pan on a medium heat add the olive oil and fry the mushrooms and capsicum till tender and lightly browned. Remove from the pan. Leave the pan on the heat.
- While mushrooms and capsicum cook, lightly beat the egg yolks and using a large metal spoon gently fold them into the stiff whisked egg whites, until well combined and light and fluffy.
- Season to taste with sea salt and freshly ground black pepper, spoon into the hot pan.
- Scatter the top of the omelette with chunk of drained tuna, the cooked mushrooms and capsicum and a scatter of spring onion and finally a few shavings of parmesan.
- Cook for about 2 minutes on the hot plate until the egg is just golden and set underneath when you lift it with a metal spatula. Transfer the pan to the preheated grill and grill for just long enough to turn the top a very light golden. Loosen the edges with a spatula and slide on to a serving plate. Serve immediately. Serves: 2, Preparation time: 10 minutes. Cooking time: 10 minutes.
| Servings: | 2 |
| Ready in: | 20 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Eggs & Omelette |
| Ingredient: | Tuna |
Skinny tuna capsicum mushroom soufflé omelette
If you’re looking for tasty food that will help you stay lean, then this skinny tuna capsicum mushroom soufflé omelette will do the trick. Packed with protein to keep you feeling full longer, perfect for breakfast, lunch, or dinner!
Full of quality protein and fat to keep you fuller for longer while not being too heavy
Ashleigh Feltham (MNutrDiet)
This recipe is full of quality protein and fat to keep you fuller for longer while not being too heavy on your stomach. The Safcol tuna is a star protein source. This fish also provides essential omega 3 fat which your brain, heart, arteries, and eyes need to function well. Tuna is also a great source of other vitamins and minerals like, iron, iodine, zinc, B12 and choline just to name a few.
Adding to the healthy fat is the extra virgin olive oil. Promoting healthy cholesterol levels as well as fighting off free radicals by contributing over 36 different antioxidants. Eggs with the yolk are a nutrition powerhouse and will give your body additional protein but also vitamin D which is needed for a healthy immune system and to allow calcium to be absorbed properly in your body.
The parmesan will add the calcium which helps your bones and teeth stay strong. Calcium has other roles too like helping your muscles to contract.
A meal without vegetables would be incomplete and this recipe has great healthy veggies. Red capsicum is a good source of vitamin C. This helps your immune system function well and is also a key player in making collagen. Collagen is a protein which is needed for strong tendons, ligaments and to keep your skin looking youthful. Mushrooms are a highly underrated vegetable and contain many impressive nutrients like B vitamins to allow the food you eat to be converted to energy.
Mushrooms are also high copper which allows iron to be used, supports hair and eye health and for energy to be used efficiently in your body. Mushrooms also contain antioxidants which support your overall health and wellbeing. Finally, the onion adds a special antioxidant called quercetin which is known to support immune function. This meal may feel light, but the health benefits are heavy.
