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酪梨番茄起司蛋捲

 

 Avocado-tomatoes and cheese omelette

 

 

 

 

食材準備時間 /    5 min

烹飪時間 /  3 min

準 備 食 材 / 

酪梨1/2顆切片

 

✓蛋2顆

✓半顆大番茄去籽切丁

✓洋蔥1/4顆切碎

✓義大利香料適量(可加可不加)

✓適量鹽、黑胡椒

✓一小匙橄欖油

 

Made yourself a low-carb breakfast during weekends! 

A low-carb diet can help us to stabilize our blood sugar level. A delicious omelette made from eggs, avocado and cheese will fuel your body!

 

Ingredients; ½ an avocado, 2 eggs, ½ a large tomatoes (deseed and dice), ¼ of onions (mince), 1 tsp of olive oil, parmesan cheese, salt, black pepper and Italian seasoning


 

 

 

 

 

 

 

 

 

1.

兩顆蛋打入碗中,灑點鹽胡椒拌勻備用。平底鍋中火熱一小匙橄欖油,炒香洋蔥碎、去籽番茄丁,上色後以鹽、黑胡椒、義大利香料簡單調味後加入蛋液。

.

 

2.

倒入蛋液,搖晃鍋餅使蛋液分佈均勻,蓋上鍋蓋轉小火悶40秒-1分鐘至7-8分熟,將兩邊摺起翻面關火,鋪上酪梨切片,灑點帕瑪森起司/乳酪切絲,再蓋上鍋蓋等15-20秒用餘溫使起司融化,起鍋享用。

 

 

 

 

 

 

 

1.

Crack 2 eggs into a bowl. Season it with a pinch of salt & pepper. Heat up 1 tsp of olive oil over medium heat,  and fry the onions and tomatoes together. Then, season with salt, black pepper and Italian seasoning. Continue to fry until golden brown.

 

 

2.

Next, add in the egg mixture. Spread it evenly and cover with lid for around 40 seconds to 1 min. Fold the eggs into a roll and flip over. Place the avocado slices and add some Parmesan cheese on top( or any kind of cheese you like), then wait until the cheese starts to melt. Enjoy your yummy breakfast!

Crack 2 eggs into the pan, and cover with lids for 2-3min (over low heat) until the egg white is firm and the egg yolk is slightly runny. Sprinkle a pinch of salt & pepper on top.Then, enjoy your breakfast!

 

 

 

營 養 素 

_________________________________________

 

熱量                                     343  大卡

蛋白質                                 17.1 公克

脂肪                                    22.1 公克

碳水化合物                          23.2 公克

膳食纖維                               7.6 公克        

鐵                                          2.8 毫克

鈣                                        74.5 毫克

鎂                                        55.3 毫克