Avocado & Kale Omelet

Ingredients

• Egg

  Whole, fresh eggs

  2 large or 100g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  1 tsp or 5g

• Salt

  Table

  1 dash or 0.4g

• Olive oil

  Salad or cooking

  2 tsp or 9g

• Kale

  Raw

  1 cup, chopped or 67g

• Lime juice

  Raw

  1 tbsp or 15g

• Fresh cilantro

  Coriander leaves, raw

  1 tbsp or 1g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  ⅓ tbsp or 3g

• Crushed red pepper flakes

  ⅛ tsp or 0.04g

• Salt

  Table

  1 dash or 0.4g

• Avocados

  Raw, All commercial varieties

  ¼ fruit or 50g

Directions

1. Beat the eggs with milk and a pinch of salt in a bowl. Heat 1 teaspoon of oil in a small nonstick skillet over medium heat.
2. Pour the egg mixture into the skillet and cook until the bottom is set and the center is slightly runny, about 1 to 2 minutes.
3. Flip the omelet and cook until fully set, approximately 30 seconds more. Transfer to a plate.
4. In a bowl, toss the kale with the remaining teaspoon of oil, lime juice, cilantro, sunflower seeds, crushed red pepper, and a dash of salt.
5. Top the omelet with the kale salad and sliced avocado.

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