Title : Chicken and tarragon omelette : High in protein
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Chicken and tarragon omelette : High in protein
Omelettes are great when you're in a rush, and can be filling too. There are so many wonderful recipe suggestions for omelettes, see end of post for a few more suggestions.Ingredients
Method
1. Preheat the oven to 120C/100C Fan/Gas ¼ .
2. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.
3. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat.
4. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.
5. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.
6. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad.
1 leek, thinly sliced
2 tbsp vegetable or chicken stock
4 tbsp fat-free quark or fat-free natural cottage cheese
1 tbsp finely chopped fresh tarragon
1 cooked chicken breast, skin removed, cut into small dice
low-calorie cooking spray
4 large free-range eggs, beaten
salt and freshly ground black pepper
To serve (optional)
2 tbsp vegetable or chicken stock
4 tbsp fat-free quark or fat-free natural cottage cheese
1 tbsp finely chopped fresh tarragon
1 cooked chicken breast, skin removed, cut into small dice
low-calorie cooking spray
4 large free-range eggs, beaten
salt and freshly ground black pepper
To serve (optional)
4 plum tomatoes, halved
½ cucumber, finely chopped
½ cucumber, finely chopped
1. Preheat the oven to 120C/100C Fan/Gas ¼ .
2. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.
3. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat.
4. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.
5. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.
6. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad.
Each serving provides
358 kcal, 46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt
The above from an original idea seen here
A few Omelette suggestions
Caprese Omelette : Low Carb : see here
Omelette Muffins : Low Carb : Keto : see here
Weekend Omelette Greek Salad Style : see here
Mushroom and Tomato Omelette : Vegan Recipe : see here
All the best Jan
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