Nutrients

__**Example of a vegetarian meal for the 'Nutrients' unit.**__

Here's a recipe that I adapted from Delia Smith's 'How to cook' (book one). I called it 'Fusion Omelet' because I added in some ideas of my own to make it into a meal with a balance of nutrients.

The original recipe is on page 50 and is an interesting way of making an omellette into something a bit special:



I added cous cous to the recipe to give it a carbohydrate content. I checked the recipe using the [|Nutrients] programme and found that it is very healthy and contains a high level of protein. I found it was easy to do and took about twenty minutes in total to prepare and cook.

__**Ingredients:**__

Serves 1 for a large lunch or dinner.


 * 2 eggs
 * 25g blue cheese (cut into small chunks)
 * 20gchopped raw chives (keep a few whole chives for decoration)
 * 30g cous cous
 * 50g raw tomatoes (any kind)
 * 10g fresh mint
 * 25g grated cheddar style cheese (low fat if available)
 * Black pepper.
 * 10 g butter
 * Juice of 1 lemon

__**Method:**__


 * 1) Put 100ml water in a saucepan and bring to the boil.
 * 2) Meanwhile, finely chop the mint, chives and tomatoes. Keep them separate.
 * 3) When the water has boiled, pour it onto the cous cous and leave to soak. Stir it occasionally to 'fluff up' the cous cous. Leave to cool.
 * 4) Separate the egg yolks from the egg whites.
 * 5) Pre-heat the grill on full power.
 * 6) Whisk the egg whites until stiff.
 * 7) Add a little black pepper to the yolks and mix.
 * 8) Melt the butter in a frying pan.
 * 9) Carefully fold the yolks and chives into the whites.
 * 10) Add the grated cheddar cheese and pour quickly into the frying pan.
 * 11) Fry gently for 1 minute.
 * 12) Sprinkle the blue cheese on the top and place under the grill for about 5 minutes.
 * 13) While this is happening, mix the lemon juice with the same amount of olive oil to make a dressing.
 * 14) Drain any excess water off the cous cous, pour on the lemon dressing and stir.
 * 15) Add the chopped tomatoes and mint and stir.
 * 16) Remove the omellete from the pan when it is golden brown and the cheese is bubbling and melted.
 * 17) Serve immediately with the cous cous.
 * 18) Garnish with a few whole chives.

...and here is the finished result!