The GI Diet Guide
 

 
   
 

Spiced Vegetable Omelette

Here is a meal to make when you want a something quickly without too many dishes to wash afterwards. This recipe contains ground linseed/flaxseed which is a great natural source of omega-3, especially if you don't eat fish.  
Recommended
  Nutritional Information
(per serving)
Calories: 371
Protein: 25g
Fat: 25g
- Saturated: 8g
- Cholesterol: 487mg
Carbohydrate: 10g
- Sugars: 4g
Fiber: 3g
Sodium: 350mg

Spiced Vegetable Omega-3 Omelete  

Ingredients

(Serves 1)
2 large eggs or 3 medium eggs (discard the yoke of the 3rd)
2 tablespoons milk
1 tablespoon of golden linseed/flaxseed
½ teaspoon ground turmeric
½ teaspoon ground cumin
(alternatively replace the turmeric and cumin with 1 teaspoon of curry powder)
1 teaspoon dried mixed herbs
salt and pepper to taste
1 ball of frozen spinach
a small number of frozen peas
1 medium cup mushroom
2 tablespoons of grated cheese (approx 20g)
               

1


Place the linseed/flaxseed in a coffee grinder (I use the Braun KM2) and pulse the seeds until they are loosely ground. Ground linseed/flaxseed is a great ingredient to add to all sorts of cooking as it will lower the GI of a meal and will add omega-3.
  Step 1

2

Step 2  
Whisk the eggs in a bowl using a fork then add the milk, ground linseed/flaxseed, spices, herbs, salt and pepper. Continue to whisk all the ingredients until they are all mixed in.

3


Use a good non-stick pan to fry the omelette so that you only need a small amount of oil. Add the mixture to the pan and 30 seconds later, whilst the mixture is still runny, add the frozen spinach. Use a spatula to ensure the omelette remains loose from the pan at the edges. Add the frozen peas and sliced mushrooms to the same side of the omelete as the spinach.
  Step 3

4

Step 4  
When the omelette is nearly cooked through but still moist sprinkle the cheese over the mushrooms and fold the empty side of the omelette over the cheese. Cook for another minute and serve with a small salad.
 
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