Have dinner ready in a flash with Asian omelettes filled with mushrooms and greens.
Ingredients
- 2/3 cup Massel vegetable liquid stock
- 1/3 cup reduced-salt soy sauce
- 1/4 cup oyster sauce
- 2 garlic cloves, crushed
- Olive oil cooking spray
- 1 red onion, cut into thin wedges
- 200g shiitake mushrooms, thickly sliced
- 200g oyster mushrooms, thickly sliced
- 1 bunch broccolini, trimmed, cut into 3cm lengths
- 4 eggs
- 4 eggwhites
- 60g baby spinach, to serve
Method
- Step 1Combine stock, soy sauce, oyster sauce and garlic in a jug. Heat a wok over mediumhigh heat. Spray onion with oil. Stir-fry for 1 minute. Spray mushrooms with oil. Stir-fry for 2 minutes. Add broccolini. Stir-fry for 1 minute.
- Step 2Add stock mixture to wok. Stirfry for 2 minutes or until mixture boils and broccolini is tender. Remove from heat. Set aside.
- Step 3Whisk eggs and eggwhites in a large jug. Heat a non-stick frying pan over medium heat. Spray with oil. Add half the egg mixture and swirl to coat base. Cook for 1 to 2 minutes or until base of omelette is golden. Turn and cook for 1 minute. Slide onto a chopping board. Repeat with remaining egg mixture. Cut omelettes in half.
- Step 4Place omelette halves on plates. Top with spinach leaves and broccolini mixture. Fold over to enclose filling. Serve.
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1349 kj
Energy
7g
Fat Total
2g
Saturated Fat
4g
Fibre
27g
Protein
217mg
Cholesterol
1823.75mg
Sodium
6g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
- Author: Amanda Lennon
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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