Preparation time is 8minutes
Cook time is 4minutes
Total time is 12minutes
Serve is for 1 people
Difficulty level: 3 out of 4
9 Ingredients
Number of servings
1
- 1 1/2tablespoons milk
- 1/4 avocado, diced
- 2 slice triple smoked leg ham (97% Fat Free, from the deli)
- 10grams rocket
- 2teaspoons white chia seeds
- 1teaspoons olive oil
- 2 egg whites
- 1tablespoons chives, chopped
- 1 cocktail truss tomato, diced
Nutrition per serving
1190kJ / 284Cal
1190 Kilojoules or 284 Calories
14% of daily energy intake*
Protein
25.0grams
Fat
16.5grams
Carbs
7.1grams
Sugars
4.4grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Combine chia seeds and milk in a small bowl. Set aside for 5 minutes to thicken.
Step 2 of 4
Meanwhile, whisk egg whites in a medium bowl until soft peaks form. Add chia mixture and chives and whisk until stiff peaks form.
Step 3 of 4
Heat a 20cm (base) non-stick frying pan over medium heat. Add oil and swirl to coat base of pan. Add egg white mixture to pan and spread out roughly. Cook for 2 minutes or until puffed and golden underneath. Loosen edge and flip over, and cook for a further 1 minute.
Step 4 of 4
Turn out onto a plate, then top one half with rocket, tomato, avocado and ham. Season with pepper and fold over to enclose. Serve.
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