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:
Put 100ml water in a saucepan and bring to the boil.
Meanwhile, finely chop the mint, chives and tomatoes. Keep them separate.
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.
Separate the egg yolks from the egg whites.
Pre-heat the grill on full power.
Whisk the egg whites until stiff.
Add a little black pepper to the yolks and mix.
Melt the butter in a frying pan.
Carefully fold the yolks and chives into the whites.
Add the grated cheddar cheese and pour quickly into the frying pan.
Fry gently for 1 minute.
Sprinkle the blue cheese on the top and place under the grill for about 5 minutes.
While this is happening, mix the lemon juice with the same amount of olive oil to make a dressing.
Drain any excess water off the cous cous, pour on the lemon dressing and stir.
Add the chopped tomatoes and mint and stir.
Remove the omellete from the pan when it is golden brown and the cheese is bubbling and melted.
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.
Method:
...and here is the finished result!