Last updated on February 19th, 2018 at 10:41 am
Happy International Women’s Day!
As a true woman, who loves to live her life to the limit, I’m now sitting in my pajamas with a sticky honey-olive oil-lemon hair mask on my head while watching The Mindy Project and thinking about food.
This is what I call a celebration. Champaign, please! Maestro, play that music!
A part of my celebrations could include these quick, easy, delicious, protein-, vitamin D – and vegetables loaded tuna omelette sandwiches. Or their mini tuna frittata form.
I just haven’t decided if I should eat at 10pm or not.
After 2-3 weeks of being “vegan”, last week I decided to load on some protein and on vitamin D to help me get out of the slump I was in. It was rainy and dark all the time, so chickpeas somehow weren’t enough. But I do love you, dear chickpeas.
Anyway, I was craving fish like never before. But I didn’t want my house to smell like fish. So, I opened up a can of tuna (go ahead and judge me – I don’t care) and came up with this high protein recipe.
It’s like a tuna frittata, but I called it an omelette originally, because I didn’t realize it could be a frittata.
But then I made all kinds things with this recipe.
I discovered you can also bake this mixture in muffin cups in the oven. I haven’t done this with tuna, but I’ve tried with broccoli and other vegetables and it’s just delicious.
It’s a healthy high-protein snack that’s perfect on the go. Take 2-3 and you’ve got a lunch.
These tuna omelette sandwiches (or tuna frittatas) are perfectly balanced too. If you make the sandwich, you’ve got: whole grain bread, veggies, eggs and tuna.
Just a perfect meal that’s got it all: fiber, antioxidants and a lot of protein.
And these are a good source of vitamin D, which is great if you, much like me, live where the sun doesn’t shine – the ass of the universe.
Ok, poetry class dismissed. Now let’s do this.
- 3 eggs
- 1 can of tuna
- 1 small onion
- ½ cup broccoli florets
- ½ green or red pepper
- 2 whole grain buns
- 1 or 1/2 Avocado
- 1 tomato
- Arugula/Spinach – other greens
- Start with the omelette - chop onion, broccoli (chop florets smaller), green peppers, olives and put in a mixing bowl. Add the eggs and the tuna.
- Mix everything well together.
- Cover the whole surface of a frying pan (middle-sized) with olive oil and add the omelette mixture. Spread it on the whole surface and cook for 3-4 minutes at medium-high to high heat.
- Flip and cook also the other side. If you can flip without breaking it – you’re my hero! I can’t do it in a million years.
- After 3-4 minutes turn off heat and you’re ready. Make sure the omelette is nicely browned, but not burned!
- Now get to the sandwiches. Cut the buns in half, smash avocado – spread it over the buns, put 2-3 slices of tomato, some arugula or spinach and ¼ of the omelette on top. And then start eating like a million dollar baby without vitamin D deficiency.
I hope you enjoy this recipe, if you have any questions, let me know in the comments below!