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Tag Archives: weight loss

Serves 1 – 2

Yet again in my house it’s time to start properly meal-planning and using up some of those ingredients in the freezer drawer – this occurs maybe 3 times a year and encourages me to get creative with store-cupboard/fridge/freezer ingredients and look up recipes online or in my many, dusty, mostly unused cook books!  Quite often these are some of my tastiest creations and I feel inspired to get creative in the kitchen again – for a little while anyway!

High in Omega 3 with crispy skin to die for!

High in Omega 3 with crispy skin to die for!

I had some whole frozen trout lurking in my middle drawer and so, using a recipe found online and adapting it a little for frozen herbs I had in storage, I got all chef-y and made myself some protein-dense, low-in-saturated-fats baked trout for tea!

Trout is one of those magical ‘oily’ fish we hear so much about – rich in Omega 3 essential fatty acids which have been found to have heart healthy properties such as decreasing triglyceride levels in the blood, slowing the growth rate of atherosclerotic plaques and lowering blood pressure. They have also been shown to improve the risk factors and heart health of those people who have already suffered from heart attacks or stroke.

I’d recommend serving this, as I did, with a fresh salsa made from a mixture of chopped herbs and salad ingredients.  I used cucumber, tomatoes, sugar-snap peas, mangetout, radishes, celery, broccoli, green and black olives, coriander and parsley and a light dressing of white wine vinegar, olive oil, lemon juice and garlic. The whole meal around 500 kcal.  You could also add some delicious lightly buttered new potatoes or roasties too.

INGREDIENTS

1 whole trout, gutted and cleaned out

1 tbsp. fresh parsley, finely chopped

1 tbsp. fresh dill, finely chopped

1tbsp. fresh coriander, finely chopped

2 cloves garlic, minced

1 tsp. paprika

½ lemon, sliced

1 tbsp. olive oil or olive oil based frying spray

½ tsp. salt

1-2 cups white wine, for cooking (top up during cooking if needed – not you, the fish!!!)

 

INSTRUCTIONS

Preheat the oven to 240C / 475F / Gas Mark 9 (very hot).

  • Finely chop the herbs and mix in a bowl with the minced garlic and paprika.
  • Stuff the trout with 2/3 of the herb and garlic mixture.
  • Place the lemon slices inside the trout on top of the herbs.
  • Put the olive or spray oil in your hand and rub both sides of the fish with it, then rub the salt into the skin.
  • Top the fish with the remaining herbs and garlic and squeeze any remaining lemon juice onto the fish too.
  • Place the fish, herb-side up, on a raised slatted tray (I used the tray from my grill pan) over a deep baking tray. Pour the wine into the bottom of the baking tray.
  • Bake for 30 minutes or until the skin of the trout is crisped up nicely.

NUTRITIONAL INFORMATION

Per Whole Trout (oven-baked with olive oil)*

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Energy                            287 kcal / 1200 kJ

Carbohydrate              0.4g

Fat                                  16.6g

Protein                         33.8g

Total sugar                  0.3g

Saturates                      2.8g

Fibre                              0.8g

Salt                                 2.7g

The above nutritional information is assuming that you used olive oil to bake the fish with. If you use spray oil you will save approximately 70 kcal / 293 kJ, 8.0g fat and 1.2g saturated fat.

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Serves 4

Winter root vegetables - packed full of fibre and vitamins

Winter root vegetables – packed full of fibre and vitamins

Well, I don’t know about you but I had seriously (maybe a little on purpose because I loves ‘em!) overbought on the brussel sprouts and parsnips this Christmas. This recipe is a fab way to use up your leftovers by putting them into an awesome hearty Wintery warming stew which is jam-packed with fibre, vitamins and flavour and is a perfect lunch or evening meal that is low in fat (especially if you make the vegetarian version using Quorn sossies) and really filling and therefore useful if you are on a post-Christmas/New Year weight loss programme. The sausages add some lovely meaty taste and protein and, as if the veggies didn’t fill you up enough, the pearl barley provides the carbohydrate element which will help you to feel fuller for longer post-scoff! Tasty enough to eat twice a day, if you ask me!!!

INGREDIENTS

4 medium-sized good quality (at least 70% meat) pork sausages (200g)

 – use the extra special Chef’s Selection Quorn sausages for a lower saturated fat or vegetarian version

1 tbsp. olive or vegetable oil (10g)

1 clove garlic, chopped fine

1 large onion, peeled and chopped (150g)

2-3 large carrots, peeled and chopped (230g)

250g brussel sprouts, ends and brown leaves trimmed, sliced (you could use cabbage instead)

2-3 medium parsnips, peeled and chopped (300g)

125g pearl barley or scotch broth mix

1.2 litre vegetable or chicken stock (made with 1 x 10g stock cube)

Ground black pepper

A handful fresh parsley, chopped

 

Scotch broth mix - full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

Scotch broth mix – full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

INSTRUCTIONS

  • Grill or ovenbake the sausages until brown and cooked through, allowing as much fat as possible to run off.  Set aside and leave to cool.
  • Heat the oil in a large saucepan over a medium heat. Add the garlic and onion and fry for approximately 5 minutes.
  • Add the carrot, sprouts and parsnips and fry for 8-10 minutes or until softened and browned slightly.
  • Add the pearl barley or scotch broth mix and the stock.
  • Bring to the boil and then reduce the heat, cover and simmer for 20-30 minutes or until the vegetables and pearl barley/scotch broth mix are softened. Keep the vegetables on this side of over-cooked though!
  • Slice the cooked, cooled sausages and add to the stew with the chopped parsley and black pepper to taste.  Stir well and serve piping hot.

 

NUTRITIONAL INFORMATION

Per Batch (70% pork sausages / Chef’s Selection Quorn sausages)

Energy                  1250 kcal (5230 kJ) / 1164 kcal (4870 kJ)

Carbohydrate    126.7g / 138.7g

Total sugars        56.1g / 53.5g

Fat                          60.5g / 43.2g

Saturates             17.4g / 4.8g

Protein                 44.8g / 48.4g

Fibre                      41.4g / 45.4g

Salt                         6.1g / 8.9g

 

Per Serving –  (70% pork sausages / Chef’s Selection Quorn sausages)

(Serves 4)

Energy                  313 kcal (1308 kJ) / 291 kcal (1218 kJ)

Carbohydrate    31.7g / 34.7g

Total sugars        14.0g / 13.4g

Fat                          15.1g / 10.8g

Saturates             4.4g / 1.2g

Protein                 11.2g / 12.1g

Fibre                      10.4g / 11.4g

Salt                         1.5g / 2.2g

 

SERVING SUGGESTIONSsausages

Try with:

A slice of seeded bread = 120 kcal (502 kJ)

A crusty roll = 130 kcal (544 kJ)

 Instead of sausages you could use shredded turkey or chicken meat, pork or beef to really help you  use up those festive leftovers!

 


Serves 4

I ate a lovely, warming, filling brunch of huevos rancheros (or mexican ranch-style beans) in a Chiquitos restaurant near the O2 in London recently. This was in preparation for my ascent to the top of the O2 – that’s right, you can climb it to a viewing

Delicious, spicy mexican style ranch eggs.  Guaranteed to perk you up in the morning

Delicious, spicy mexican style ranch eggs. Guaranteed to perk you up in the morning

 platform mountaineering style and get fab views of London City and the river on a clear day (we got lucky with the weather)! Awesome fun, and the breakfast set me up a treat!

I digress!  This is my own home-cooked version that I have only just got round to making 2 weeks later because I’ve not had time to soak and boil my beans!

This is a well-balanced brekkie plate with plenty of fresh anti-oxidant-rich veggies for fibre and vitamins, black beans for muscle-building protein and a bit of a kick to wake you up for the day.  Who said hot breakfasts had to be bland, unhealthy, stodgy and full of saturated fat?! Black beans are high in fibre (aids weight loss because it fills you up, and boosts the health of the gut), low in fat, and contain a decent amount of iron (important for building red blood cells and preventing anaemia), folate (important for red blood cells and transport of oxygen to the muscles and prevents spina bifida in unborn children), magnesium and potassium.

If you have to get the dried black beans that need soaking I would recommend preparing more than you need as you can always freeze them once cooked for easy use at a later date.

INGREDIENTS:

BLACK BEANS

400g black beans, cooked (use canned pinto beans, drained, if you cannot find black beans)

200ml vegetable or chicken broth, made with ½ a 10g stock cube

1 tbsp. vegetable oil

2 cloves garlic, minced

1 tbsp. jalapeno pepper, finely chopped

 

THE SALSA

Black (turtle) beans. High in fibre and carbohydrate but low in fat.  Contain iron, folate, magnesium and potassium.

Black (turtle) beans. High in fibre and carbohydrate but low in fat. Contain iron, folate, magnesium and potassium.

1 large red onion, chopped (185g)

1 large red pepper, chopped (145g)

1 clove garlic, minced (4g)

1 can chopped tomatoes or 4 fresh tomatoes, finely chopped (400g)

1 can of sweetcorn kernels (160g)

1 tbsp. jalapeno pepper, finely chopped

2 tbsp. fresh coriander or cilantro, chopped

2 tbsp. fresh lime juice

salt, to taste

 

4 tortillas (40g each)

4 eggs

INSTRUCTIONS:

  • Soak the black beans in cold water overnight (24 hours). Place in a large saucepan, cover with double the amount of water, and bring to the boil. Reduce heat to medium, cover and leave to cook for at least 2 hours or until the beans are softened but not breaking apart. Add more water if it starts to dry out. Drain and leave to cool.
  • To make the salsa, stir the tomatoes, red onions, red pepper, sweetcorn, coriander or cilantro, lime juice, jalapeno pepper, minced garlic, and salt to taste, together in a bowl until well blended. Cover, and refrigerate until needed (at least 1 hour).
  • Place the oil in a frying pan over a medium heat. Stir in the garlic, and cook 1 minute until light brown. Mix in the black beans or drained pinto beans if using these instead, the broth and 1 tbsp. jalapeno pepper. Simmer until beans are heated through (about 5 minutes). Turn off heat, and keep warm.
  • Preheat oven to 190°C / 375°F / gas mark 5. Place tortillas on a baking sheet with greaseproof paper underneath. Cook for 1-2 minutes, until warmed through and softened.  Alternatively, heat in microwave on full power for 30 – 45 seconds.
  • Poach or scramble the eggs and cook to desired firmness.
  • To assemble huevos rancheros, place a tortilla on each plate. Top each tortilla with black bean mixture, a layer of salsa, and an egg (or ¼ of the scrambled eggs). Serve immediately.

 

Healthy, nutritious and perfect for brunch

Healthy, nutritious and perfect for breakfast, brunch, lunch or tea

SUGGESTIONS

– Add 1 inch of chorizo, chopped into small squares = additional 68 kcal / 285 kJ

 For a main meal, per portion:

–       Add 20g of grated cheddar cheese = additional 83kcal / 347 kJ

and/or

– 50g of shredded roast chicken (instead of the eggs) = 89 kcal / 372 kJ

– 50g of shredded roast pork (instead of the eggs) = 91 kcal / 381 kJ

– 50g of shredded roast beef (instead of the eggs) = additional 110 kcal / 460 kJ

NUTRITIONAL INFORMATION

per whole recipe

 Energy                         1495 kcal / 6255 kJ

Carbohydrate              229.7g

Fat                               38.2g

Protein                         64.2g

Total sugar                  53.3g

Saturates                    12.0g

Fibre                            48.4g

Salt                              8.4g (check canned beans for added salt)

 

NUTRITIONAL INFORMATION

per serving (if serving 4)

 Energy                         374kcal / 1565 kJ

Carbohydrate              57.4g

Fat                               9.6g

Protein                         16.1g

Total sugar                  13.3g

Saturates                    3.0g

Fibre                            12.1g

Salt                              2.1g (check canned beans for added salt)

 


Serves 2 (just double ingredients and use a larger baking dish to feed 4)

A high fibre and high protein post exercise meal

A high fibre and high protein post exercise meal

This is a real humdinger of a leftovers dish. It allows you to use up your roasted chicken meat leftovers (or omit the chicken for a vegetarian dish) and any odds and ends of Mediterranean vegetables that you might have (courgettes, aubergine and mushrooms would work just as well in this dish).

 The real beauty of this lasagne is that you can pack in as many vegetables as you like and, because you are roasting them, they don’t need to be in perfect form – you can catch them as they’re starting to wilt or shrivel a tad and they’ll still taste delicious roasted in oil and covered in pesto. No need for food wastage and, even better than that, one portion packs in half of your daily fibre requirements and is low in salt and saturated fats. It would make a great post exercise meal as it is high in protein to help repair muscle.  Serve with a salad or some steamed green beans or mange tout.

INGREDIENTS

110g lasagne sheets (approximately 6 sheets)

1 tbsp. olive oil (10g)

½ butternut squash, peeled and diced into 1.5cm cubes (700g)

1 medium red or yellow pepper, deseeded and roughly chopped (160g)

1 medium red onion, peeled and roughly chopped (150g)

100g pre-roasted chicken, shredded

25g pine-nuts

2 cloves garlic, peeled and chopped fine

1 small red chilli, deseeded and chopped fine

125g fresh spinach leaves, roughly chopped

1 tbsp. green pesto (25g)

2 tbsp. reduced fat crème fraiche (30g)

30g grated parmesan cheese (you could use a mature cheddar if you prefer)

Pinch nutmeg

Freshly ground black pepper

 

INSTRUCTIONS

  • Pre-heat the oven to 180°C/350°F/Gas Mark 4.
  •  Boil a kettle of water. Place the lasagne sheets (separated from each other) in a large deep flat dish and cover with the boiled water. Place in the bottom of the oven to allow them to soften and par-cook in the hot water. Keep an eye on them to make sure they don’t overcook and break apart (they shouldn’t do).
  •  Heat the olive oil in a large, deep roasting tray in the oven for 3-5 minutes. Add the butternut squash cubes and stir to coat them in oil.  Roast for 20-25 minutes.
  • Add the chunks of onion and pepper to the roasting butternut squash. Stir all the veg round to coat in oil and replace in the oven.  Roast for a further 20 minutes, until all are softened and starting to brown slightly.
  •  Add the chicken, pine-nuts, garlic and chilli to the roasted veg and stir round to coat in oil.  Place the shredded spinach leaves on top of the veg and replace in the oven. Roast for a further 5-10 minutes to wilt the spinach and allow the vegetables to become infused with the chilli and garlic flavours.
  • Remove the roasted chicken and vegetables from the oven (leave the oven on though cos the lasagne is going back in!) and stir the pesto through until they are all coated.
  • Remove the lasagne sheets from the oven and drain off the water carefully, making sure the sheets don’t stick to each other.  Hopefully they are par-cooked at this point. 
  •  Start to assemble the lasagne. Place half of the roasted ingredients in a square or rectangular glass dish (one roughly 7” x 7” / 18cm x 18cm). Place half of the lasagne sheets on top – you can cut them to make them fit.
  • Add the rest of the roasted ingredients on top and then another layer of lasagne sheets. Squash it all down as much as possible to allow the juices in the veg to cook the pasta through.
  • In a separate bowl mix the low fat crème fraiche, half of the grated parmesan and nutmeg together and add black pepper to your own taste.
  • Spoon this mixture on top of the lasagne and spread out smoothly to the edges.  Sprinkle the rest of the parmesan evenly over the top.
  •  Return to the oven and cook for 30-40 minutes, or until the top is nicely browned.

 

Delicious Mediterranean flavours

Delicious Mediterranean flavours

NUTRITIONAL INFORMATION

Per whole lasagne

 Energy                          1132 kcal / 4737 kJ

Carbohydrate              81.9g

Fat                                   61.7g

Protein                           62.1g

Total sugar                    62.5g

Saturates                      17.2g

Fibre                               18.0g

Salt                                  1.3g

 

Nutritional Information

Great for using up leftover roast chicken and veg

Great for using up leftover roast chicken and veg

Per portion (serves 2)

 Energy                           566 kcal / 2369 kJ

Carbohydrate              41.0g

Fat                                   30.9g

Protein                           31.1g

Total sugar                    31.3g

Saturates                       8.6g

Fibre                                9.0g

Salt                                   0.7g


Serves 4

A delicious warming, low fat dish

A delicious warming, low fat dish

There was a chill back in the UK air again this morning (at least in Yorkshire) and it felt kinda autumnal again which to me means only one thing for lunch….SOUP!

 This is a really quick, classic, tasty soup to make with ingredients that you are likely to have in stock in your kitchen cupboards and freezers.  Peas are a really excellent source of fibre which is helpful in regulating blood glucose levels, keeping cholesterol levels normal and keeping your bowels regular.  In addition peas also contain plenty of vitamins including decent levels of iron, calcium, zinc and Vitamin C.

 You could make this soup vegetarian by leaving out the ham or gammon.  If you want to make alterations to the meaty elements you could use chicken stock instead of vegetable stock and substitute the ham or gammon for shredded bacon rashers (grilled before adding to the soup).

INGREDIENTS

1 tbsp. olive or vegetable oil (10g)

1 small chilli, deseeded and chopped fine

1-2 cloves garlic, chopped fine

2 small onions, chopped fine (120g)

1 litre vegetable stock (made with 1 x 10g stock cube)

450g frozen peas

1-2 tablespoons of fresh or frozen mint leaves, chopped fine (20g)

1 tsp. mint sauce

100g thick cut, pre-cooked good quality lean ham or gammon, cut into cubes

Ground black pepper

 

INSTRUCTIONS

  • Heat the oil in a large saucepan over a medium heat. Add the garlic and chilli and fry for approximately 30 seconds, just to infuse the oil with some flavour.
  • Add the chopped onion and fry for 8-10 minutes or until softened and browned slightly.
  • Add the stock with the peas and fresh mint. Bring to the boil and then reduce the heat and simmer for approximately 5 minutes – to cook the peas.
  • Stir in the fresh mint, mint sauce and black pepper.
  • Remove approximately one quarter of the soup and use a blender to blend the remaining three quarters.
  • Mix all of the soup back together. Return to the heat, add the ham cubes and continue to simmer, uncovered, for 5-10 minutes.

NUTRITIONAL INFORMATION

Per Batch

Energy                  755 kcal (3159 kJ)

Carbohydrate    64.5g

Total sugars        19.0g

Fat                          31.2g

Saturates             6.7g

Protein                 58.4g

Fibre                      23.1g

Salt                         7.3g

 

Per Serving (Serves 4)

Energy                  189 kcal (790 kJ)

Carbohydrate    16.1g

Total sugars        4.8g

Fat                          7.8g

Saturates             1.7g

Protein                 14.6g

Fibre                      5.8g

Salt                         1.8g

 

SERVING SUGGESTIONS

Try with:

1 x tbsp. of reduced fat crème fraiche = 70 kcal / 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ


Seafood Risotto with steamed mange tout (snow peas)

Seafood Risotto with steamed mange tout (snow peas)

Serves 4

Seafood is naturally low in saturated fat.  Despite popular belief foods high in natural cholesterol, like eggs and prawns, DO NOT have an effect on our own bodies’ cholesterol levels. That means good news for all of you wanting to keep an eye on your blood cholesterol – you can still enjoy these tasty high protein foods (but keep watching out for saturated fat which has much more of a negative effect on your cholesterol levels.

 This tastes great served with some garden peas, steamed mange tout or other green leafy vegetables like spinach, kale or broccoli and this will add in some extra fibre and vitamins too.  You can add any combination of seafood you like – try cockles, whelks, white fish or salmon as an alternative to any of the seafood I have suggested.

INGREDIENTS

1 tbsp. olive or vegetable oil (10g)

1 clove garlic, peeled and finely chopped

1 small red chilli (fresh or dried) – remove seeds if you don’t like spicy heat

2 small red or white onions, finely chopped (120g)

1 stick of celery, finely chopped (30g)

1 red pepper, deseeded and finely chopped (160g)

300g Arborio (risotto) rice

1 litre fish stock (made with a 10g fish stock cube)

150ml white wine

Juice of one lime

150g peeled prawns (fresh or frozen)

150g mussels, out of shell (fresh or frozen)

100g squid, chopped into bite size pieces (fresh or frozen)

10g fresh dill, chopped

Zest of one lime

Ground black pepper to taste

INSTRUCTIONS

  • Prepare and chop all vegetables. Zest and juice the lime and set both aside separately for later.

    A work in progress!

    A work in progress!

  • Make the fish stock and mix in a large jug with the white wine and lime juice.
  • Heat the oil in a large frying pan or wok over a medium heat. Fry garlic, chilli, onion and pepper for 8-10 minutes until slightly browned, stirring all the time to prevent burning.
  • Add the Arborio rice and fry for a further 2 minutes.
  • Add a little of the stock mixture at a time, stirring constantly. Allow the rice to absorb the liquid before adding more stock.
  • When you have added about ¾ of the stock, add the seafood and stir through.
  • Continue adding the stock liquid a little at a time until the rice is plumped up and the liquid starts to form a creamy consistency. This may take 15-20 minutes, from start to finish.
  • Stir in the lime zest and dill and black pepper to taste.
  • Serve with a side of green salad, garden peas or steamed mange tout.

NUTRITIONAL INFORMATION

Per whole recipe

Energy                           1870 kcal / 7824 kJ

Carbohydrate              291.2g

Fat                                   21.2g

Protein                          98.8g

Total sugar                   22.2g

Saturates                      7.4g

Fibre                               9.1g

Salt                                 12.4g

 

NUTRITIONAL INFORMATION

Per portion (serves 4)

 Energy                         468 kcal / 1958 kJ

Carbohydrate            72.8g

Fat                                 5.3g

Protein                         24.7g

Total sugar                  5.6g

Saturates                    1.9g

Fibre                             2.3g

Salt                                3.1g


Serves 4-6

I call this Spanish Omelette because that’s what my Mum always called it when we were kids!  It’s similar to a Spanish tortilla omelette but they don’t tend to have all of the extra vegetables in, just potatoes.

High in protein and packed full of vegetables - an excellent post-exercise meal

High in protein and packed full of vegetables – an excellent post-exercise meal

 

This is a brilliant, tasty and healthy meal that you can eat either hot or cold, for lunch or for an evening meal.  It’s packed full of protein so, with the addition of the potatoes, it is very filling.  It also manages to cram plenty of your 5 a day veggies in there too so there’s lots of fibre and vitamins.

 If eating as an evening meal, I would have a quarter of the omelette with some side salad.  If you are having it for lunch then just have a sixth but with more salad.  It’s great for packed lunches too as it holds together well in Tupperware! If you want to make a vegetarian version, just leave out the bacon or you could just as easily use the Quorn veggie bacon strips. An alternative to bacon might be grilled chicken pieces / Quorn chicken pieces.

 

 

INGREDIENTS

380g potatoes, peeled and cut into 2cm cubes

Brilliant for lunch or an evening meal

Brilliant for lunch or an evening meal

6 rashers of lean bacon, parma ham or chorizo

1.5 tbsp. vegetable or olive oil (15ml)

1 medium-sized onion, peeled and diced (100g)

½ red pepper, deseeded and diced (80g)

½ green pepper, deseeded and diced (80g)

1 courgette, cut into 1cm cubes (100g)

120g mushrooms, sliced

1 clove garlic, peeled and sliced finely

½ red chilli, deseeded and sliced finely

100g frozen sweetcorn

A vegetarian treat too - Spanish omelette without bacon

A vegetarian treat too – Spanish omelette without bacon

100g frozen peas

2 tbsp. fresh or dried thyme

8 eggs

100ml semi-skimmed milk

1 tbsp. dried mixed herbs

½ tsp. paprika

Fresh ground black pepper

50g grated cheese

 

INSTRUCTIONS

1. The dish you need to fit all of these ingredients in needs to be 10.5 inches (26cm) in diameter and at least 1.5 inch (4 cm) deep. For less washing up the ideal would be to cook the omelette all in one frying pan.  If you don’t have a frying pan large enough then you can use a ceramic flan/pie/tart dish with these dimensions.

 2. In a saucepan, cover the cubed potatoes with boiling water.  Cook for 10 minutes until softened but still firm. Drain well.

 3. Grill the bacon until done, but not too crispy.  Cut into strips and set aside on a plate for later.

 4. Heat the oil in a large frying pan, preferably the one you’ll use to finish cooking the omelette in, over a medium heat. Fry the potatoes for 5 minutes, turning to brown on all sides.

 5. Add the rest of the vegetables and fry for 8-10 minutes further until all are softened. Turn heat off or just keep it over a low flame.

 6. Stir in the fresh or dried thyme.

 7. In a jug prepare the omelette mix. Beat the 8 eggs together with the milk. Add the dried herbs, paprika and black pepper. Beat again until the herbs and spices are mixed through with the eggs.

 FRYING PAN METHOD

  • Heat the grill on full, allowing enough space for the frying pan to fit comfortably under the grill with the handle (especially if plastic or wooden) pointing outwards so that it does not burn.
  •  If you are using the frying pan to cook the omelette, return the vegetables to a medium/high heat. Stir in the bacon, if using. Spread the vegetables as evenly as possible over the base of the pan. Pour the omelette mixture over the vegetables and allow it to settle down into the spaces.
  •  Cook the base of the omelette until you can see the edges browning – approximately 5-8 minutes. Sprinkle the grated cheese evenly over the top of the omelette.
  •  Place the frying pan under the grill. Leave to cook for 10-15 minutes, checking occasionally to ensure it doesn’t burn.
  •  Stick a knife into the centre of the omelette. If it comes out without raw egg on it, it’s done!

 FLAN/PIE DISH METHOD

  • Heat the oven to 180°C.  Use just a little oil to grease the flan dish.
  •  If you are using a flan or pie dish, stir the bacon into the vegetables. Spread the vegetables as evenly as possible over the base of the pan. Pour the omelette mixture over the vegetables and allow it to settle down into the spaces.
  •  Sprinkle the grated cheese evenly over the top of the omelette. Place the dish in the oven and cook for 40-50 minutes, until the omelette is firm on top.
  •  Stick a knife into the centre of the omelette. If it comes out without raw egg on it, it’s done!

 

NUTRITIONAL INFORMATION

(Per whole omelette)

 Energy                                  1877 kcal / 7854 kJ

Carbohydrate                    125.5g

Total Sugars                        33.3g

Fat                                          104.1g

Saturated Fat                     35.2g

Protein                                 112.0g

Fibre                                      17.2g

Salt                                         7.6g

 

(Per serving, serves 4 (6))

 Energy                                  470 kcal / 1963 kJ (313 kcal / 1309 kJ)

Carbohydrate                    31.4g (20.9g)

Total Sugars                        8.3g (5.6g)

Fat                                          26.0g (17.4g)

Saturated Fat                     8.8g (5.9g)

Protein                                 28.0g (18.7g)

Fibre                                      4.3g (2.9g)

Salt                                         1.9g (1.3g)