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台式鮪魚蛋餅

 

 Taiwanese tuna and cheese egg pancakes.

 

 

 

食材準備時間 /    3 min

烹飪時間 /  3 min

準 備 食 材 / 

 

✓ 水煮罐頭鮪魚2-3小匙 

 

✓ 適量蔥花

 

✓ 低脂起司一片撥小塊

 

2顆蛋

 

適量鹽胡椒

 

✓一小匙橄欖油

 

Love egg pancakes but worried about its high carb and greasiness? Make an egg pancake without pancake batter! There are tuna and cheese, it is yummy and nutritious!

 

Ingredients:  canned tuna 2-3 spoons, appropriate amount of green onions, one slice of cheese (make it into smaller pieces), two eggs, a pinch of salt & pepper.

 

 

 

 

 

 

 

 

1.

打兩顆蛋在碗中,加適量鹽、黑胡椒、蔥花拌勻。

 

2.

 

平底鍋開中小火倒少許油,下蛋液搖晃鍋柄使之均勻分佈,等待約30秒至半熟狀態, 在蛋皮中心加2-3小匙鮪魚 、起司塊,稍等10-15秒至起司融化,用筷子將兩邊捲起翻面等待15-30秒盛起。

3.

切塊,搭配適量醬油膏,享用美味的高蛋白早餐!

 

 

 

 

1.

Crack two eggs into a bowl and add a pinch of salt, pepper and green onions. Then mix them together.

2.

Heat up 1 tsp of olive oil on a frying pan over medium-low heat. Pour the egg mixture into the pan and swirl the pan to make it spread evenly. Cook for about 30 sec until the egg is half-cooked. Next, add 2-3 spoons of canned tuna and cheese in the middle, and wait for 10-15 seconds until the cheese melts.Then, roll up the pancake with chopsticks and flip it over. Continue to cook for another 15-30 sec.

3.

Cut the egg pancake into pieces, and serve with soy sauce. Enjoy your delicious high protein breakfast!

 

 

 

營 養 素

_________________________________________

 

熱量                                     269 大卡

蛋白質                                20.2 公克

脂肪                                    19.9 公克

碳水化合物                         3.2   公克

膳食纖維                                0   公克        

鐵                                          2.3 毫克

鈣                                      191.3 毫克

鎂                                         17.7 毫克