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Potato Tortilla (Omelet) With Tuna and Asparagus (Ww Core) Recipe

Potato Tortilla (Omelet) With Tuna and Asparagus (Ww Core) Recipe

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Potato Tortilla (Omelet) With Tuna and Asparagus (Ww Core)

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Ingredients:

Serving

1 lb small red potato, cut into quarters or large bite sized chunks
1/2 lb asparagus, trimmed and cut into 1 1/2 - 2 inch pieces
1 tbsp olive oil
1 (6 oz) can light chunk tuna in water, drained
2 -3 plum tomatoes, seeded and cut into 1 inch pieces
5 large eggs
6 large egg whites
2 tbsp skim milk (optional)
fresh coarse ground black pepper
salt
1/4 cup sliced scallion, green part only

Directions:

Fill a medium saucepan filled with water to boil over medium-high heat. Add potatoes and cook for 5-6 minutes until the potatoes are firm but tender. Add asparagus and cook an additional minute. Remove pan from heat and drain the vegetables well and pat to dry.
Combine the eggs and egg whites until well beaten. If desired add the milk and mix some more.
Heat olive oil in a non-stick pan with a heat proof handle. Add the potatoes and asparagus and cook for 5 minutes. Add the tuna and tomato and cook another minute.
Pour the eggs over the contents of the hot pan. Season with salt and pepper. While the eggs are still very wet, gently lift the sides of the eggs so that the more liquid parts slips under. Sprinkle the scallion slices on top. Reduce the heat to medium low and cover and cook for 3-5 minutes until the top is set but still moist.
Preheat the broiler to high. Place omelet under broiler for 1 or 2 minutes.
Slice the omelet into wedges and serve with salad.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	169.69 Kcal (710 kJ)
Calories from fat	58.93 Kcal
		% Daily Value*
Total Fat	6.55g	10%
Cholesterol	156.8mg	52%
Sodium	144.61mg	6%
Potassium	621.27mg	13%
Total Carbs	15.93g	5%
Sugars	2.96g	12%
Dietary Fiber	2.65g	11%
Protein	12.71g	25%
Vitamin C	13.5mg	23%
Iron	2.5mg	14%
Calcium	59.2mg	6%

Amount Per 100 g
Calories	73.7 Kcal (309 kJ)
Calories from fat	25.59 Kcal
		% Daily Value*
Total Fat	2.84g	10%
Cholesterol	68.1mg	52%
Sodium	62.81mg	6%
Potassium	269.82mg	13%
Total Carbs	6.92g	5%
Sugars	1.28g	12%
Dietary Fiber	1.15g	11%
Protein	5.52g	25%
Vitamin C	5.9mg	23%
Iron	1.1mg	14%
Calcium	25.7mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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