Stir-fried vegetable omelette

- Serves: 1
- Prep: 10 mins
- Cook: 10 mins
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.
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
Method
- 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.
- 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.
- 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.
Calories | Protein | Fat | Saturates | Salt |
---|---|---|---|---|
346 | 19.8g | 23.2g | 4.2g | 0.6g |
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