Avocado & Kale Omelet

Ingredients

• Egg

  Whole, fresh eggs

  4 large or 200g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  2 tsp or 10g

• Salt

  Table

  ⅛ dash or 0.05g

• Olive oil

  Salad or cooking

  4 tsp or 18g

• Kale

  Raw

  2 cup, chopped or 134g

• Lime juice

  Raw

  2 tbsp or 30g

• Fresh cilantro

  Coriander leaves, raw

  2 tbsp or 2g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  ⅔ tbsp or 6g

• Crushed red pepper flakes

  ⅛ tsp or 0.04g

• Salt

  Table

  2 dash or 0.8g

• Avocados

  California, raw

  ½ fruit, without skin and seed or 68g

Directions

1. Beat eggs with milk and salt in a bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat.
2. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes.
3. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
4. Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.