Omelettes are quick to make, high in protein and contain almost no carbohydrate. This one is served with a salad made with bean sprouts and cucumber with added fennel for an aniseedy taste. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.
2-3 teaspoons vegetable oil
100g small mushrooms, wiped and sliced
2 medium eggs
2 tbsp water
Black pepper, optional
1 tsp olive oil
For the salad:
Handful (around 50g) bean sprouts
3-4cm (around 30g) cucumber, halved and sliced
Quarter of a bulb (50g) fennel, finely sliced
For the dressing:
1 teaspoon wine or cider vinegar
1 tsp soy sauce
No of servings: 1
Preparation time: 10 minutes
Cooking time: 10 minutes
This recipe is suitable for the following diets: Simple Solution (LCD), Total Solution (VLCD), Working Solution (LCD).
1. Heat the vegetable oil in a small non stick pan and fry the mushrooms until golden brown, then keep warm.
2. Meanwhile lightly beat together the eggs, water and black pepper, if used. Put to one side while you make the salad.
3. Mix together the salad ingredients in and place on the serving place
4. Heat the olive oil in a small non stick omelet pan and pour in the egg. Allow to set a little before gently pushing the cooked edge towards the middle and allowing the unset egg to run to the edges. Cook until set on top and lightly browned underneath. Fill with the mushrooms and carefully tip or lift onto the serving plate.
5. Mix together the vinegar and soy sauce and drizzle over the salad.
6. Serve at once.
Serving suggestions: Rather than fry the mushrooms, add them to the salad to reduce the fat content. If you are not controlling carbohydrate content serve with a plain wholemeal roll (an average 57g roll adjusts the nutrition to 472kcal, and 25.6g carbohydrates.).
Storage: The salad can be kept wrapped and chilled in the fridge for a few hours. The omelet is not suitable for storage.
|Of whichsugars g||2.30|
|Of whichsaturates g||4.60|