Omelette to Go!
This is a quick, easy and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time.
3 tsp (15 ml) extra-virgin olive oil
1/2 cup (125 ml) onions, diced
1 1/2 cups (350 ml) mixed diced vegetables such as mushrooms, zucchinis, capsicum, eggplant, broccoli, cauliflower and tomatoes
6 large free-range eggs
1/2 cup (125 ml) cheddar cheese, grated
Salt and pepper to taste
Preheat oven to 180 C.
To prevent sticking, line muffin pan holes with patty cups or a slice of bread.
Heat pan over medium-high heat and add oil. Add onions and cook until just starting to brown, about 5 to 6 minutes. Add vegetables and cook for a few minutes, until tender. Remove from heat and let cool to room temperature.
Whisk eggs in mixing bowl until frothy, stir in cooked vegetables and cheese, season to taste with salt and pepper and pour into muffin holes.
Bake for 20 to 25 minutes until omelette is cooked and slightly golden on top.
Serve on its own or with a piece of toast and a turkey breakfast sausage … or pack it up to go!
Serves 6.
Each serving contains: 590 kilojoules; 9 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 147 mg salt
source: "Eggs", alive Australia, Winter 2012
Omelette to Go!
Directions
READ THIS NEXT
SEE MORE »
Roasted Vegetable Antipasti with Balsamic and Olive Oil
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine. Not all olive oils and balsamics are created equal Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables, if you prefer. As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that’s already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Roasted Roots and Lentils with Tahini Dressing and Zesty Herbs
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
Broccoli ’Bou Stir-Fry
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.