alive logo

Vegetable Omelette Rolls


    The great thing about these whimsical egg rolls is you don’t have to hover over the stove to make individual omelettes. Serve them for a weekend brunch or to add a little joyfulness to dinnertime. Kids will love them too. A dollop of salsa or a sprinkling of chives on top never hurts either.


    8 large free-range eggs
    3/4 cup (180 mL) milk or unsweetened nondairy milk
    1/3 cup (80 mL) brown rice flour
    2 tsp (10 mL) fresh thyme
    1/2 tsp (2 mL) sweet smoked paprika (optional)
    1/4 tsp (1 mL) salt
    1/4 tsp (1 mL) black pepper
    1 1/2 cups (350 mL) sliced mushrooms
    2 plum tomatoes, seeded and chopped
    2 green onions, thinly sliced
    1 cup (250 mL) frozen spinach, thawed
    1/2 cup (125 mL) grated mozzarella cheese

    Preheat oven to 350 F.

    Place eggs, milk, flour, thyme, paprika (if using), salt, and pepper in blender and blend on low speed until combined.

    Line rimmed baking sheet with parchment paper, making sure that there is 1 in (2.5 cm) of overhang on the two shorter sides. This will make for easier rolling. Brush parchment with oil. Pour egg mixture into pan and top with mushrooms, tomatoes, and green onions. Squeeze as much water from spinach as possible and sprinkle over vegetables. Bake for 12 minutes, or until edges of omelette are set.

    Sprinkle cheese overtop and bake for additional 4 minutes, or until cheese has melted.

    Let cool for a couple of minutes (don’t cool completely or omelette will crack when rolled). Beginning at one shorter end, lift parchment and roll omelette tightly, peeling back parchment as you go.

    Slice and serve.

    Serves 4.

    Each serving contains: 272 calories; 21 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 426 mg sodium

    source: "Wrap & Roll", alive #377, March 2014


    Vegetable Omelette Rolls



    SEE MORE »
    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.