If you fluff things up a bit, you’ll take this French classic to a whole new level.
Ingredients
- 1 tsp extra virgin olive oil
- 1 leek, halved lengthways, cut into thin strips
- 2 Tbsp salt-reduced chicken stock or gluten-free stock
- 150 g skinless chicken breast fillet, trimmed of fat
- Olive oil cooking spray
- Freshly ground black pepper, to season
- 50 g eggs, separated
- 2 Tbsp chopped flat-leaf parsley
- 30 g reduced-fat grated cheese
- 1 cup (25 g) rocket leaves
- Parsley sprigs, to serve
- 30 g slices wholemeal sourdough bread or gluten-free bread, to serve
How to Make It
- Heat oil in a medium non-stick frying pan over a medium heat. Add leek and cook, stirring often, for 2 minutes or until lightly browned. Add stock, cover and reduce heat to low. Cook, covered, stirring once or twice, for 8-10 minutes or until leek is very tender. Transfer to a bowl, cover with foil and set aside.
- Meanwhile, heat a chargrill pan over a medium heat. Spray chicken with cooking spray. Season with pepper. Add to pan and cook for 4 minutes on each side or until cooked. Transfer to a plate. Set aside for 5 minutes. Thinly diagonally slice.
- Preheat a grill on medium. Combine egg yolks, parsley and cheese in a medium bowl. Season with pepper. Using electric beaters, whisk eggwhites until firm peaks form. Add egg yolk mixture and fold in until just combined. Spray a large non-stick frying pan with cooking spray. Heat over a medium heat. Pour half the egg mixture into pan, spreading out slightly to cover base. Cook for 3 minutes or until omelette is set underneath and golden brown. Transfer to the grill and cook for 2 minutes or until top is set.
- Spread half the leek mixture and half the chicken over half the omelette. Top with half the rocket. Using a spatula, fold over unfilled omelette half to cover filling. Transfer to a serving plate. Cover with foil. Repeat with remaining egg mixture, leek mixture, chicken and rocket. Sprinkle with parsley and serve with bread.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving |
% Daily Value*
|
Total Fat 13.4 g 38% |
Saturated Fat 4.5 g 23% |
Trans Fat 0.0 g |
Sodium 464 mg 8% |
carbohydrates 13 g 10% |
Dietary Fiber 4 g 11% |
Protein 33 g 66% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |