Conan Steven

From the article on my website High Protein Low Fat Recipes

Tuna Omelette

6 Egg Whites

1 Yolk

Dash Milk (or water)

¼ Finely Chopped Onion

Boiled Potato, sliced thinly

185g Tin of Tuna in Brine

Tomato Sauce

Ultra Low Fat Cheese cut into small chunks or Low Fat Cottage Cheese


In a Non-Stick fry pan cook the onion until it is brown. Tip it out and put to one side for the moment.

Put the Egg Whites, Yolk and dash of Milk in a bowl and mix until the yellow colour is the same right through.

On low heat pour the Egg mixture into the pan and leave it to cook through. If the heat is too high then you will burn the eggs, do not stir, just let it simmer. Once the Eggs are cooked almost all the way through and a thin runny layer is left on top, then sprinkle the tuna, onion, potato and ultra low fat cheese (or cottage cheese) evenly over the Omelette. Put Tomato Sauce over it and then fold the omelette in half on itself.


Baked Beans Omelette

6 Egg Whites

1 Yolk

Dash Milk (or water)

Baked Beans, 1 Can (small)


Put the Egg Whites, Yolk and dash of Milk in a bowl and mix until the yellow colour is the same right through.

On low heat pour the Egg mixture into the pan and leave it to cook through. If the heat is too high then you will burn the eggs, do not stir, just let it simmer. Once the Eggs are cooked almost all the way through and a thin runny layer is left on top, then pour the baked beans onto the omelette as thin and even as possible. Fold the omelette in half on itself. Let it heat through then flip it for a minute or two.


Kai Gee-ow Moo Sap Gap Khao (Thai Omelette with Pork over rice)

6 Egg Whites

1 Yolk

Garlic, fresh, chopped

Pork, minced (if you don't eat Pork can use Chicken instead)

Fish Sauce (Nam Pla) or Soy Sauce or Salt

Thai Chilli Sauce

Tomato Sauce (Ketchup)


Put the Egg Whites, Yolk and Fish Sauce in a bowl and stir vigorously until it is mixed evenly.

Spray a light coating of oil into a Non-Stick fry pan (use an aerosol type oil). Fry the garlic and pork until it is cooked, lower the heat and pour the Eggs into the pan. Do not stir let it simmer. When the omelette is almost cooked through flip it quickly and seal the other side. Serve on a plate over rice.

To make the correct sauce mix equal parts Sweet Thai Chilli Sauce and Ketchup together and then spread it evenly over the omelette.




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