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Looking for another idea for a quick and healthy breakfast or dinner? Omelettes are one of the best solutions for anybody with a busy life-style. I've got plenty recipes for omelettes and this one is great for potassium boost (65% RDA!).
Eggs are a superfood high in choline contained, an essential nutrient for cardiovascular and brain function that prevents the accumulation of cholesterol and fat in the liver. Sadly, eggs have gained a bad reputation for causing heart-related diseases. However, according to the Harvard Medical School Guide to Healthy Eating:
"No research has ever shown that people who eat more eggs have more heart attacks than people who eat few eggs."
In fact, eggs are high in vitamins and are a fantastic source of protein, which ranks as the highest in quality. They also contain lutein, which is a carotenoid important for eye health. When possible, get free-range eggs or eggs enriched with Omega-3. And for all those trying to lose weight, eggs will help you feel full for longer and are therefore great for fat loss!
Hands-on Overall
Serving size 1 wrap
Nutritional values (per serving, 1 wrap)
Net carbs5.8 grams
Protein36.9 grams
Fat66.9 grams
Calories765 kcal
Calories from carbs 3%, protein 19%, fat 78%
Total carbs13.3 gramsFiber7.4 gramsSugars3.7 gramsSaturated fat28.7 gramsSodium1,118 mg(49% RDA)Magnesium87 mg(22% RDA)Potassium1,310 mg(66% EMR)
Ingredients (makes 1 wrap)
- 3 large eggs
- 1/2 large avocado (100 g/ 3.5 oz)
- 1/2 package smoked salmon (50 g/ 1.8 oz)
- 2 heaped tbsp full-fat cream cheese (64 g/ 2.3 oz)
- 2 tbsp freshly chopped chives
- 1 medium spring onion, chopped (15 g/ 0.5 oz)
- 1 tbsp ghee or butter
- sea salt & pepper, to taste
Instructions
- Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.
- Mix the cream cheese with chopped chives. Slice the smoked salmon, peel and slice the avocado.
- Pour the eggs evenly in a hot pan greased with ghee. Cook over a medium-low heat. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.
- Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Cook for another minute or two. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy.
- Slide the omelet onto a plate and spoon the cheese spread all over.
- Add the salmon, avocado, chopped spring onion and fold into a wrap.
- Serve immediately or store in the fridge for up to a day.
Ingredient nutritional breakdown (per serving, 1 wrap)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 1.1 g | 18.8 g | 14.3 g | 215 kcal |
| Avocado, fresh |
| 1.8 g | 2 g | 14.7 g | 161 kcal |
| Salmon, wild, smoked |
| 0 g | 11.1 g | 5 g | 90 kcal |
| Cream cheese, soft (full-fat) |
| 2 g | 4.5 g | 17.9 g | 157 kcal |
| Chives, fresh |
| 0.1 g | 0.2 g | 0 g | 2 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.7 g | 0.3 g | 0 g | 5 kcal |
| Ghee |
| 0 g | 0 g | 15 g | 136 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 wrap |
| 5.8 g | 36.9 g | 66.9 g | 765 kcal |
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