RAINBOW CHARD, SQUASH AND BROWN RICE TORTILLA

It’s common for nutritionists to talk about eating as many different-coloured foods as possible – this recipe makes it easy to do so. Rainbow chard is packed with potassium, magnesium, vitamin C and other micronutrients. Coupled with brown rice, which is a slow-burning, unprocessed carbohydrate, this makes for a very well balanced meal. Serves 4

• 6 tbsp olive oil

• 400g chard, washed, leaves separated, stalks thinly sliced

• 150g squash or courgette, cut into

1cm chunks

• 2 garlic cloves, thinly sliced

• 200g cooked brown rice

• 5 eggs

• Sea salt and freshly ground black pepper, to taste

• Lettuce leaves, to serve 1. Heat the grill to high. 2. Heat 3 tablespoons of the olive oil in a saucepan over a low heat, add the chard stalks and squash or courgette and cook for 10-15 minutes until they begin to soften, but not colour. Add the garlic and chard leaves, increase the heat slightly and cook for a further 5 minutes, until the leaves are tender and any liquid released has evaporated. Add the cooked rice and season with salt and pepper. 3. Beat the eggs in a bowl, then stir in the chard and rice mixture. 4. In a nonstick ovenproof frying pan or well-used omelette pan, heat the remaining olive oil over a high heat, add the egg mixture and cook until the bottom has set and just started to colour. Slide a spatula underneath and flip the tortilla over, then cook for 2-3 minutes on that side. 5. Transfer the pan to the grill and gently cook for a further 5 minutes, at least 10-15cm away from the heat. Check the tortilla is ready by pressing on the top; it should be firm to the touch. 6. Flip the tortilla out onto a plate. It’s great served with lettuce leaves.