Have you been eating the same breakfast since dawn began? If you have sat down to oats, blueberries, strawberries, yoghurt, chia seeds, quinoa pellets and milk for longer than you care to remember, how about trying this healthy, tasty, super quick omelette? You could be chowing down on this in the time it takes to prepare your cereal and wrestle open the chia seed packet…..
Preparation: 5 mins
Cooking: 5 mins
1 whole egg + 3-4 egg whites*, whisked
Dollop of milk, any kind that floats your boat
¼ red onion, chopped
½ red capsicum, chopped
3-4 mushrooms, chopped
Generous handful of leafy greens, e.g. spinach or kale
½ cup frozen peas
Chilli, dried flakes (optional)
Fresh coriander leaves (optional)
1. Heat non-stick frypan and add onion, mushrooms, capsicum and greens and allow to soften.
2. Boil kettle. Pour hot water over frozen peas.
3. Whisk eggs with milk and season to taste.
4. Drain peas, add to pan with eggs. Lower heat & cover with a lid for a couple of minutes.
Serve with a sprinkle of coriander & chilli if heat is your thing.
To make a larger meal add smoked salmon or trout and maybe a dollop of ricotta or cream cheese.
*Rather than waste egg yolks, check your local supermarket for cartons of egg whites (cold section), or frozen egg whites (freezer section….?!). They last well and can be a great, economic way to boost the protein content of meals.
Spotlight ingredient: Kale
As opposed as I am to deifying (& demonising) foods, if anything deserves a round of applause it has to be kale. Cheap to buy, quick and easy to cook, it packs a mighty nutrient punch and is rich in the following:
- Vitamins C, K and A
- Omega-3 fatty acid