ENT Wellbeing Sydney

Nutrition • Skincare • Speech Therapy

Home > Spanish Egg

By

Spanish Egg

Spanish-Egg

Spanish Egg

Serves: 1
Time to make: 45 mins

 Spanish-Egg

 

Ingredients

1 free range egg
1 green onion, finely diced
¼ red onion, finely diced
¼ red capsicum, diced
2 small cooked potatoes, sliced
95 g spring water tuna, drained
200g no-added-salt diced tomatoes
1 tablespoon coriander paste
Chopped parsley (garnish)
Baby Spinach salad, to serve
Cooking oil (spray)

Nutrition (per serve)

Energy: 11570kJ
Calories: 375 cal
Protein: 34g
Fat: 8.6g
– saturated: 2.3g
Carbohydrates: 35g
– sugars: 11g
Dietary Fibre: 8.8g
Sodium: 309mg
Calcium: 128mg
Iron: 6.4mg

Instructions

  1. Preheat oven to 180°C.
  2. Lightly spray a frying pan.
  3. Over a medium heat, cook capsicum and onion until softened and onions are partially transparent.
  4. Add potatoes and cook for 3-4 minutes, or until potatoes are cooked through.
  5. Add tuna, coriander and tomatoes to pan and cook for an additional 2 minutes.
  6. Spoon mixture into a small ovenproof dish.
  7. Break egg into the centre of the dish.
  8. Bake for 20 minutes and garnish with parsley.
  9. Using left over red onion and capsicum, combine with baby spinach and serve as a side dish salad.

 

ent-clinic-randwick