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Stir-fried vegetable omelette Printable Version

Stir fried vegetable omelette

Ingredients

  • 2 teaspoons/10ml vegetable oil
  • 1 small onion, sliced
  • 1 garlic clove, crushed
  • 1 teaspoon/5ml chopped fresh root ginger
  • 1 small carrot, cut into strips
  • ½ red pepper, deseeded and sliced
  • 60g/2oz mange-tout, trimmed and halved
  • 4 button mushrooms, sliced
  • 1 tablespoon/15ml soy sauce
  • Juice of ½ lime

For the omelette:

  • 2 large British Lion eggs
  • Salt and freshly ground black pepper
  • 2 teaspoons/10ml vegetable oil

Preparation time: 10 mins.

Cooking time: 10 mins.

Serves: 1.

Tags: sport-runningeggs-for-action

This dish is a good way of adding extra vegetables to an athlete’s diet, providing at least two of the recommended five a day portions. The eggs supply protein to help re-build muscles after intense exercise while the vegetables add fibre, vitamins A and C, and potassium.

Method

    1. For the stir-fried vegetables, heat the oil in a wok or heavy-based pan, and then add the onion, garlic and ginger. Cook for two minutes and add the carrot, mange-tout and mushrooms. Stir-fry for 3 – 4 minutes until softened. Stir in the soy sauce and lime juice and set aside.
    2. For the omelette, beat the eggs in a small bowl and season with salt and pepper. Heat the oil in a medium non-stick frying pan, add the egg mixture and cook for 2 - 3minutes over a medium heat until the egg is almost set all the way through.
    3. Pile the stir-fried vegetables on one half of the omelette and fold the other half over the top. Slide onto a plate and serve with boiled noodles or rice.

    Nutrition (per portion): 372 Calories; 20g protein; 26g fat; 5g saturated fat; 16g carbohydrate; 13g total sugars; 4g fibre; 0.5g salt

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