OMURICE WITH CHEESE AND SPINACH (*GF)
This is a perfect post-sport protein and carb lift as it can be prepared quickly from basic ingredients. Any greens will work in it.
Ingredients For the omelette
• 2 large free-range eggs • 2 tbsp finely chopped chives • ¼ tsp sea salt
• 1 tbsp olive oil
• 50g Cheddar, grated
For the rice
• 1 tbspp olive oil
• ½ mediumdium onion,onion, finely chopped ed
• 100g cooked brown rice • 12 springring onions, very finely chopped ed
• 100g baby spinach, larger stems removed
• 1 tbspp soy sauce (*tamari)
METHOD
1 Beat the eggs in a bowl. Mix in the chivesves and salt. Set aside.
2 Heat the olive oil in a saucepan,pan, add the onion and cook on a medium heat until fragrant and translucent, about 2–3 mins. Stir in the rice, spring onions and spinach, then turn the heat to low, put the lid on and let the spinach steam for 5 minutes. Stir well, add the soy sauce, then take off the heat and set aside.
3 While the rice is still hot, heat the tablespoon of olive oil in a heavy-based frying pan. Let it get medium hot, then give the mixture a stir and add it to the pan, swirling it so it covers the base evenly. Scatter the cheese over the egg mixture.
4 Arrange the hot rice mixture in a neat line across the top third of the omelette. Using a spatula, roll up the omelette to seal it. Slide it onto your plate and eat with salad.
NUTRITIONAL ANALYSIS
Per serving 415Kcals
•26.5 gfat•9g saturates saturate • 23g carbs • 8g sugars • 3g fibre • 20g protein • 2.4g salt
Key ingredient: Spinach Spina
Dark-green-leafed spispinach is rich in in micro nutrients micro nutrients including: antioxidant vitamins Can dE; ox oxygencarrying carrying iron and fol ate for red blood cell formation.