Dinner in a Pan Recipe

Looking for an easy Dinner in a pan recipe? Learn how to make Dinner in a pan using healthy ingredients.


Submitted by deebles01

Makes 4 servings



Nutritious comfort food!! Salmon, egg, potato, beans, mushrooms. A decent hit of protein, although some cholesterol snuck in there too. Incredibly easy to cook (because I hate complicated recipes). Oh, and before you start, make sure you have a large, non-stick frypan!! Serves 4 as a main dish, more as a side dish. Total cooking time 15-20 minutes.

Recipe Ingredients for Dinner in a pan

450 g potato
100 g brown mushroom
200 g smoked salmon
60 g green beans
4 eggs
1/4 cup milk
1 tsp margarine

Recipe Directions for Dinner in a pan

  1. Peel and dice the potatoes, and boil them in a saucepan for about 15 minutes, or until tender (but not mushy).

  2. Trim the beans and slice them into small segments, and throw them in with the potatoes.

  3. Note: now is a good time to get plates, etc ready, 'cause this baby is a rush at the end. I serve it on about 30g of mixed lettuce or preferrably, baby spinach.

  4. Slice the brown mushrooms (don't peel or stalk them, just slice 'em) and throw them into the frypan with 1 teaspoon of low fat margarine.

  5. Slice the smoked salmon into strips, and when the mushrooms have browned, add the smoked salmon and stir.

  6. Drain the potatoes and beans, and add them to the pan and stir to mix through. The salmon should now have changed to the lighter cooked colour.

  7. Whisk the eggs and milk together into a bowl, and pour into the frypan, stirring continuously for about two minutes, or until egg mixture solidifies.

  8. Serve and eat!!

  9. Another note - I don't generally add salt or pepper to anything, but feel free. This is also a very flexible recipe - change the salmon for bacon, add tomatoes, change the beans to snow peas and capcicum, anything you like - just remember the nutritional value will also change. Enjoy.

Categories

Appetizers, First Course, Main Dish, Side Dish, Snacks

Nutrition Facts
Serving Size 262.9g
Amount Per Serving
Calories
236
Calories from Fat
71
% Daily Value*
Total Fat
7.9g
12%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
199mg
66%
Sodium
1088mg
45%
Potassium
787mg
22%
Total Carbohydrates
22.8g
8%
Dietary Fiber
3.1g
12%
Sugars
2.6g
Protein
18.4g
Vitamin A 9% Vitamin C 41%
Calcium 7% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in phosphorus
  • High in riboflavin
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • Very high in cholesterol
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement