Rowing recipe: Speedy Omelette Supper

Check out this super tasty recipe from Jacqueline Birtwisle that’s easy and quick to make after a tiring training session

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If you’re looking for a speedy, satisfying meal after an evening of tiresome training that’s easy to make then this Speedy Omelette Supper from Jacqueline Birtwisle, Rowing & Regatta magazine nutritionist, might just fit the bill.

Ingredients

2 large eggs
1 tablespoon of water
1 tablespoon of chopped fresh herbs or a good pinch of dry herbs
Salt and pepper, and/or any spices or seasonings you may enjoy
Walnut-sized knob of butter or 2 teaspoons of vegetable oil, or a couple of sprays of Frylite
*All ingredients listed are for one portion

How to make it

  1. Crack the eggs into a large mug, then add the water, herbs, salt and pepper and any other spices/herbs of your preference. Stir gently with a fork, just enough to break up the yolks and whites
  2. Heat the pan over high heat for about 30 seconds until it’s very hot and add the butter/oil/Frylite
  3. Once the pan is sizzling, pour in the egg mixture and move the pan around to spread it over the base
  4. Count to 10 and then use a wooden spatula to pull the cooked egg from the edge towards the centre, allowing the uncooked liquid to flow into space
  5. Keep doing this for about a minute until there is barely any liquid egg left, but it should still be runny on top. Continue to cook the omelette for a bit, depending on how you like it. Add any filings at this stage and cook briefly
  6. Tilt the omelette pan and allow half the omelette to tip onto your plate and then flip the other half on top of it
  7. Add your chosen side dishes and enjoy your omelette!

Additions

After a tasty but equally healthy sidedish? How about some vegetables, like peas, broccoli, spinach or sweetcorn? All of which will help provide some additional vitamins, minerals, fibre and phytochemicals to the dish.

Or, if you’re after a source of starchy carbohydrates, ideally wholegrain, then some microwavable brown basmati rice could be a fine addition, or some chunky wholegrain bread for extra B vitamins, zinc and fibre.

Nutritional Information

Omelettes can provide a speedy, satisfying meal after an evening of training. Each large egg provides around 7.5g of protein, eggs are also considered to be a high-quality food which contains all essential amino acids. A serving of two large eggs would be a significant source of many vitamins and minerals, including vitamin B12 and D, selenium and iodine. The following information is based on an omelette with 125g of cooked rice and veg.

Energy- 420 kcal, Carbohydrate- 40g, Protein- 23g, Fat- 17g, Fibre- 7g

This recipe originally appeared in Rowing & Regatta magazine – find out more here.

Illustration: Jo Scales