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Prawn omelette
Add a little chilli powder when frying the shallot if you like a spicy taste.
What you need
- 2-3 medium eggs, beaten
- 3 tsp cold water
- seasoning
- 20 g butter or margarine
- 10 g shallots, peeled and finely chopped
- 50 g cooked peeled prawns, thawed
- 1 tsp lemon juice
Method
Saute the shallot in a little of the butter for 1-2 min.
Heat an omelette pan over a very gentle heat.
Beat the eggs, water and seasoning together until the eggs have just been mixed. If they are frothy they are over beaten.
Put the butter in the pan until it just sizzles and pour in the egg mixture.
With a spatula or fork gently draw the mixture from the sides to middle of the pan, allowing the uncooked egg to run to base of the pan and set.
When the base is firm and light golden brown, the top should be like soft scrambled egg.
Add the prawns and a little lemon juice, fold over and serve, piping hot.
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Preparation 7 minutes Cook 4 minutes Total 11 minutes -
Energy 362 kcal/serving Fat 10.3 g/serving Carbohydrates 7.11 g/serving Glycaemic Index 8 Glycaemic Load 0.63 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1516 | 595 | 10475 | 8350 |
| Energy (kcal) | 362 | 142 | 2500 | 2000 |
| Protein (g) | 23.5 | 9.23 | ||
| Carbohydrate (g) | 8.08 | 3.17 | 345 | 275 |
| Fat (g) | 26.1 | 10.3 | 95 | 70 |
| Fat (saturated) (g) | 13.0 | 5.12 | ||
| Fibre (g) | 1.28 | 0.50 | ||
| Sodium (mg) | 362 | 142 | ||
| Salt (equivalent) (g) | 0.91 | 0.36 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 349 | 137 | 800 |
| Vitamin B-12 (µg) | 1.56 | 0.61 | 1 |
| Vitamin B-6 (mg) | 0.27 | 0.10 | 2 |
| Vitamin C (mg) | 7.95 | 3.12 | 60 |
| Vitamin D (µg) | 190 | 75.0 | 266 |
| Vitamin E (mg) | 1.80 | 0.71 | 10 |
| Zinc (mg) | 1.75 | 0.69 | 15 |
| Calcium (mg) | 92.0 | 36.2 | 800 |
| Folate (mcg) | 57.6 | 22.6 | 200 |
| Iron (mg) | 2.82 | 1.11 | 14 |
| Magnesium (mg) | 37.6 | 14.8 | 300 |
| Niacin (mg) | 1.63 | 0.64 | 18 |
| Pantothenic acid (mg) | 1.36 | 0.54 | 6 |
| Riboflavin (mg) | 0.49 | 0.19 | 1.6 |
| Phosphorous (mg) | 300 | 118 | 800 |
| Thiamin (mg) | 0.10 | 0.04 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Gluten free
Peanut free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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