Avocado, rocket & semi-dried tomato omelette
Delight in a nutritious Avocado, Rocket & Semi-Dried Tomato Omelette! Made with fresh eggs, zesty rocket, and flavorful semi-dried tomatoes, this easy and healthy breakfast is perfect for any morning. Ready in minutes, low in calories, and packed with nutrients!
- 23 Apr 2025
- Cook time 10 min
- Prep time 5 min
- 2 Servings
- 3 Ingredients
Avocado, rocket, and semi-dried tomato omelette is a nutritious and delicious way to start your day. This recipe combines creamy avocado, peppery rocket, and tangy sun-dried tomatoes with fluffy eggs to create a satisfying meal. It's perfect for a quick breakfast, brunch, or even a light dinner.
Ingredients:
Instructions:
- Rinse the rocket (arugula) and set it aside to drain.
- Cut the sun-dried tomatoes into smaller pieces if they are not already bite-sized.
- Slice the avocado in half, remove the pit, and scoop the flesh out. Cut the avocado into slices or small chunks.
- Crack the 4 eggs into a medium bowl.
- Whisk the eggs until they are well-beaten and the yolks and whites are fully combined.
- Season with a pinch of salt and pepper to taste.
- Lightly spray a medium non-stick frying pan with cooking spray oil.
- Place the pan over medium heat and allow it to warm up for about 1-2 minutes.
- Add the sun-dried tomatoes to the heated pan and cook for about 1-2 minutes, stirring occasionally, until they are slightly soft and warmed through.
- Reduce the heat to low-medium.
- Pour the beaten eggs into the pan over the sun-dried tomatoes.
- Allow the eggs to cook undisturbed for about 2-3 minutes, or until the edges start to set.
- Evenly distribute the avocado slices and the rocket (arugula) over one half of the omelette.
- Cook for another 2-3 minutes, or until the eggs are almost fully set on the top but still a bit runny in the very center.
- Using a spatula, gently fold the omelette in half over the filling.
- Press down lightly to seal the omelette and cook for an additional 1-2 minutes, or until the eggs are fully set and cooked through.
- Slide the omelette onto a plate.
- Garnish with a bit more fresh rocket if desired.
- Serve immediately while warm.
Tips:
- Use fresh, organic eggs for the best flavor and texture.
- Make sure to shake the cooking spray well before using to get an even coating.
- Soak the sun-dried tomatoes in hot water for about 5 minutes if they are too tough.
- Add a tablespoon of milk or water to the eggs for a fluffier omelette.
- Cook the omelette on low-medium heat to prevent it from burning and to ensure even cooking.
- Serve with a side of mixed greens or whole grain toast for a complete meal.
Cooking an avocado, rocket, and semi-dried tomato omelette is an excellent way to enjoy a healthy and flavorful meal. By following these tips and using quality ingredients, you can create a delicious omelette that is sure to impress anyone you serve it to. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 210kcal | 10% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 15g | 4% |
| Fiber 3.04g | 8% |
| Sugar 10g | 10% |
| Fat | |
| Fat 11g | 13% |
| Saturated 3.31g | 11% |
| Cholesterol 410mg | - |
| Vitamins | |
| Vitamin A 190ug | 21% |
| Choline 360mg | 66% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.54mg | 42% |
| Vitamin B3 2.24mg | 14% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 1.02ug | 42% |
| Vitamin C 10mg | 11% |
| Vitamin E 1.05mg | 7% |
| Vitamin K 11ug | 9% |
| Minerals | |
| Calcium, Ca 72mg | 6% |
| Copper, Cu 0.35mg | 39% |
| Iron, Fe 3.92mg | 36% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 270mg | 22% |
| Potassium, K 980mg | 29% |
| Selenium, Se 33ug | 59% |
| Sodium, Na 160mg | 10% |
| Zinc, Zn 1.73mg | 16% |
| Water | |
| Water 80g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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