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Coriander Omelette Parcels
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Introduction: |
Crunchy fresh vegetables flavoured with ginger, chillies and tangy coriander, and wrapped in a thin omelette make a tasty and healthy meal. |
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Recipe Category: |
Non-Vegetarian |
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Photo: Coriander Omelette Parcels
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Published: 2011 - 01- 23
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Nutritive Information:
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Energy:
178Kcals/744kJ
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Fat, total: 12.6g
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Saturated fat: 3g
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Protein: 11.3g
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Carbohydrate: 5.3g
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Sugar, total: 4.5g
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Fibre-NSP: 2.7g
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Sodium: 370mg
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Serves: 2 |
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Instructions:
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Heat 15ml/ 1 tbsp
of the oil in a frying pan or wok. Add the
ginger, garlic and half the chillies, and
stir-fry for 1 minute. Add the spring onions,
blanched broccoli and pak choi, and stir-fry for
2 minutes more, tossing all the vegetables
continuously to prevent them sticking and to
cook them evenly.
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Chop
three-quarters of the coriander and add to the
pan. Add the beansprouts and stir-fry for about
1 minute, then add the black bean sauce and heat
through for a 1 minute more. Remove the pan from
the heat and keep warm.
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Season the eggs
well. Heat a little of the remaining oil in a
pan and add a quarter of the beaten egg. Swirl
the egg until it covers the base of the pan, and
then scatter over a quarter of the reserved
coriander leaves. Cook until set and turn out on
to a plate. Make three more omelettes in the
same way.
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Spoon the
vegetable stir-fry on to the omelettes and roll
up. Serve garnished with coriander leaves.
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Ingredients::
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30ml/2 tbsp groundnut oil
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1cm/ in piece fresh root ginger,
finely granted
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1 large garlic clove, crushed
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2 red chilllies, seeded and finely
sliced
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4 spring onions, sliced diagonally
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130g/4 oz broccoli, cut into
small florets and blanched for 2 minutes
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175g/6oz/3 cups shredded pak choi
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50g/2oz/2 cups fresh coriander
leaves, plus extra to garnish
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115g/4oz/ cup bean sprouts
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45ml/3 tbsp black bean sauce
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4
eggs, lightly beaten salt and freshly ground black pepper
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Source |
- Women Fitness
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