Ingredients
- 2 tbsp Extra-virgin olive oil
- 4 oz Chicken sausage links chopped
- 1/2 cup Fire roasted tomatoes
- 4 Eggs beaten
- 2 slices Sourdough bread toasted, (or bread of your choice)
- 2 Apples sliced (Check the Fruit guide to substitute seasonal fruits)
- 1 tsp Parmesan cheese
- 1 tbsp Scallions chopped, plus more for garnish
Instructions
- In a saute pan, heat olive oil over medium heat. Sauté the chicken sausage until nicely browned. Add in the tomato and simmer until most of the liquid evaporates until the mixture is still moist but not runny. Set aside.
- Heat a nonstick pan on medium heat. Once hot, add the remaining oil. Pour the egg into the pan. After egg mixture begins to set around edges, carefully lift a section of the omelet along the side with a heat-safe spatula and tilt the skillet to allow uncooked egg to run underneath. Repeat this process, tilting as necessary until there is no longer runny egg. Remove from the heat and season with salt and pepper.
- Spoon the tomato sausage mixture into the center of the omelet. Fold one side over the center, then snuggly fold the other side over center.
- Portion and serve with toas and apple. Garnish with parmesan and scallion.
Nutrition
Calories: 551kcal | Carbohydrates: 46g | Protein: 24g | Fat: 32g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 368mg | Sodium: 961mg | Potassium: 376mg | Fiber: 6g | Sugar: 23g | Vitamin A: 1068IU | Vitamin C: 11mg | Calcium: 127mg | Iron: 4mg
French Omelet
Ingredients
- 2 tbsp Extra-virgin olive oil
- 4 oz Chicken sausage links chopped
- 1/2 cup Fire roasted tomatoes
- 4 Eggs beaten
- 2 slices Sourdough bread toasted, (or bread of your choice)
- 2 Apples sliced (Check the Fruit guide to substitute seasonal fruits)
- 1 tsp Parmesan cheese
- 1 tbsp Scallions chopped, plus more for garnish
Instructions
- In a saute pan, heat olive oil over medium heat. Sauté the chicken sausage until nicely browned. Add in the tomato and simmer until most of the liquid evaporates until the mixture is still moist but not runny. Set aside.
- Heat a nonstick pan on medium heat. Once hot, add the remaining oil. Pour the egg into the pan. After egg mixture begins to set around edges, carefully lift a section of the omelet along the side with a heat-safe spatula and tilt the skillet to allow uncooked egg to run underneath. Repeat this process, tilting as necessary until there is no longer runny egg. Remove from the heat and season with salt and pepper.
- Spoon the tomato sausage mixture into the center of the omelet. Fold one side over the center, then snuggly fold the other side over center.
- Portion and serve with toas and apple. Garnish with parmesan and scallion.
Nutrition
Calories: 551kcalCarbohydrates: 46gProtein: 24gFat: 32gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gTrans Fat: 1gCholesterol: 368mgSodium: 961mgPotassium: 376mgFiber: 6gSugar: 23gVitamin A: 1068IUVitamin C: 11mgCalcium: 127mgIron: 4mg
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