Recipes
Spain Ingredients (6 Servings)
- 180 g rice (30 g per person)
- 6 eggs (preferably medium, 60 g per egg)
- 2 cans tuna in water (130 g)
- 1 clove of garlic
- 3 tablespoons extra virgin olive oil
- salt
- bay leaf
Nutritional values (per serving)
Directions
In a saucepan, boil water with a teaspoon of extra virgin olive oil and one bay leaf. Once the water starts boiling add the rice and cook for twenty minutes until cooked through. When cooked, drain and run under cold water. Set aside. Prepare a bowl to beat the eggs with a pinch of salt and add the tuna, well drained, and very finely chopped garlic clove. To this mixture add the rice and stir again to create a uniform mixture. Add a little oil in a sauté pan and pour in the mixture. Cook the egg until firm, first over high heat and then a little lower. Flip the omelet to the other side until it is brown and well set, and preferably serve hot.
Nutrition Tips
For the omelet, the oil, eggs and quality of the rice are very important. It is recommended that it be steamed. How to cook the eggs depends on the culinary tastes of each person. The amount of fat, cholesterol and phosphorus can be reduced by eliminating any egg yolk (for example: 3 whole eggs and 3 egg whites). For diabetic patients, we suggest reducing the amount of rice from 30 g. to 20 g. We recommend serving at dinner always accompanied with cooked vegetables or mixed salad.