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Green veg and tofu omelette

Dish up our vitamin-rich green veg and tofu omelette in just 20 minutes with this meat-free dinner for one.

Serves 1

Prep Time 10 min

Cooking Time 10 min

Ingredients

  • 80g green beans, cut into 3cm lengths
  • ½ courgette, thinly sliced
  • 60g broccoli, cut into small florets
  • Cooking oil spray
  • 100g firm tofu, cut into small cubes
  • 2 eggs, lightly beaten
  • 2tbsp skimmed milk
  • 1tbsp dukkah (Egyptian spice mix)
  • 1 slice wholemeal bread and 2tbsp spicy chutney, to serve

Method

  1. Put the green beans, courgette and broccoli in a microwave-safe bowl, cover with clingfilm and cook on high for 2 min (or steam for 3–4 min) until tender-crisp.
  2. Heat a small non-stick frying pan over a medium heat and spray with oil. Add the tofu and cook for 3–4 min until golden, then transfer to a plate and set aside.
  3. Combine the eggs and milk in a jug, then season with white pepper. Spray the frying pan used to cook the tofu with a little more oil and heat. Pour in the egg and swirl around to coat the base of the pan. Cook for 1–2 min until the omelette is almost all cooked.
  4. Arrange the vegetables and tofu over the omelette in the pan, then sprinkle with the dukkah. Cook for a further 1 min. Serve immediately with the bread and chutney.

Nutrition per serving

Read more on how we calculate nutrition.
503kcal 37.2g 20.5g 4.6g 13.4g 19.7g 1.6g 356mg 42.5g 7.1mg

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