Mediterranean Omelette with Mixed Salad
|Serves:||Makes 2 (each omelette contains approx 400 kcal)|
|50g baby spinach leaves|
|14 cherry tomatoes|
|1 tsp vinaigrette dressing (5g)|
|1 red pepper|
|1 yellow pepper|
|1 tbsp rapeseed oil (15g)|
|25ml low fat milk (1.5% fat)|
|10g ricotta cheese|
|sea salt and freshly ground black pepper|
Arrange the spinach leaves on plates and then cut the cherry tomatoes in half and scatter on top. Cut the cucumber in half and cut into slices and add, then drizzle over ½ a teaspoon of the dressing over each plate. Set aside.
Cut the red and yellow peppers in half and remove the seeds and core, then cut into slices. Heat in a teaspoon of rapeseed oil a frying pan for 8-10 minutes until tender, stirring occasionally with a wooden spoon.
Break the eggs into a bowl and add the milk, then season with a little salt and plenty of freshly ground pepper. Gently beat the eggs and milk with a fork until the yolks and whites are just combined. Don’t be tempted to over-beat the omelette, as it will spoil the texture.
Place a separate frying pan over a medium heat. Add another teaspoon of the oil and quickly swirl it around, tilting the pan so that the base and the sides get coated. Now turn up the heat to its highest setting.
Pour in half of the beaten egg mixture, tilting it around to spread the eggs in an even layer. Place on the heat for about 20 seconds, tilting the pan until there is liquid egg left, just on the surface. Scatter half of the sautéed peppers down the middle and then sprinkle the ricotta cheese on top before folding over to enclose the fillings. The easiest way to do this is to tilt the pan again, and flip one side of the omelette into the centre, then fold again.
Take the frying pan to the warm plate and the last fold will be when you tip the omelette out on to the plate with the salad. It’s worth remembering that an omelette will continue cooking, even on the plate, so serve it immediately. Repeat with the rest of the oil and egg mixture to make a second omelette. Serve at once.
Other Filling Suggestions (quantities are for 2 omelettes)
Mushroom & Ricotta Cheese (each omelette contains approx 420 kcal): 200g mushrooms, 50g ricotta cheese
Sauté 200g of trimmed and sliced mushrooms in a teaspoon of rapeseed oil a non-stick frying pan for 2-3 minutes until tender and spoon half the middle of each omelette. Then top each one with 25g of ricotta cheese before folding over to enclose the fillings.
Spinach & Goat’s Cheese (each omelette contains approx 490 kcal): 50g goat’s cheese, 100g baby spinach leaves
Wilt 100g of tender young spinach leaves in a teaspoon of rapeseed oil a non-stick frying pan for a minute or two until tender, then drain off any excess liquid and spoon half down the middle of each omelette. Crumble over 25g of goat’s cheese over each one before folding over to enclose the fillings.
Bacon & Cherry Tomato (each omelette contains approx 395 kcal): 50g bacon rashers, 4 tomatoes
Grill a bacon rashers for 3-4 minutes until crisp and golden, then drain well on kitchen paper. Snip into small pieces with a scissors or using a small knife cut into dice. Scatter 50g of halved mixed cherry tomatoes down the middle of each omelette and sprinkle the bacon on top before folding over to enclose the fillings.
Vinaigrette Salad Dressing
Makes 8 servings (contains approx 65 kcal in each 1 tbsp serving)
1 small garlic clove
2 tbsp balsamic vinegar (30ml)
50ml olive oil (extra-virgin for a stronger flavour)
1 tbsp wholegrain mustard (15g)
1 tsp honey (5g)
1 tsp snipped fresh chives (5g)
sea salt and freshly ground black pepper
Use a garlic crusher to crush the garlic or the fine side of a box grater if you find that easier. Put into a screw-topped jar (an old washed out jam jar is perfect). Add the balsamic vinegar, olive oil, mustard, honey and chives to the jar and season lightly with salt, if using and add plenty of freshly ground black pepper. Then screw the lid back on tightly. Shake hard until the dressing has thickened and emulsified. Store in the fridge for up to 1 week and use as required.
This dressing will last up to 3 days if stored in the fridge.
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