Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Chinese Omelette

Friday, August 09, 2019
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Portions
2
Ingredients
or6 eggs, (300 g)
or2 spring onions, finely chopped (30 g)
or50 grams of snow peas, thinly sliced, raw
or50 grams of bean sprouts, raw
or1cm piece of ginger, finely grated OR 1 tsp of dry ginger
or1 chili, finely sliced, raw (45 g)
or1 clove of garlic,crushed (3 g)
or2 tbsps of oyster sauce, (36 g)
or1 carrots, finely sliced or grated (50 g)
or1/4 cup of coriander leaves, raw (4 g)
or1 tbsp of soy sauce (tamari) reduce salt (18 g)
or1/4 cup of mint leaves, raw (4 g)
or1 cup of shredded bbq chicken (160 grams), meat onlyor300 grams of prawn meat, uncooked
or2 tablespoons of olive oil, (27 g)
Preparation
1.
Add eggs, garlic, grated ginger and soy to a medium bowl. Whisk with a fork until combined.
2.
Roughly chop the prawn meat or shred the bbq chicken, grate the carrot, cut peas and have your other ingredients ready for cooking
3.
Heat 1 tablespoon of the oil in a wok or frying pan, until the surface shimmers with heat. If using prawn meat add to wok and cook for 1 minute. Set aside in a bowl.
4.
Clean and heat wok or frying pan again, adding 1 tablespoon of oil. Pour in half of the egg mixture, move the mix left to right with a fork, then leave to cook in the bottom of the wok for 30 seconds without stirring. Sprinkle in half of your protein choice, herbs, chili, spring onion, peas, carrot and bean sprouts.
5.
Using a spatula, fold egg mixture over on to itself leave to cook for another 30 seconds, then slide onto a plate to serve with oyster sauce more herbs and sprouts.
6.
Repeat this one more time, for the second omelette.
Nutritional information
Per 100 gPer portion (425 g)% DRI
Energy121 kcal514 kcal26 %
Fat7 g30 g46 %
Fatty acids, total saturated2 g7 g35 %
Cholesterol168 mg713 mg238 %
Sodium343 mg1454 mg61 %
Carbohydrate3 g12 g4 %
Sugars1 g5 gremove
Fiber1 g3 g11 %
Protein12 g49 gremove