Chinese Style Chicken and Pea Omelette

I’ve been away from home for the last week and boy have I noticed the difference with my eating. I have always maintained that with planning and resourcefulness you can find things and places to eat on the road. I still think so for a limited time … but it becomes trying after day 4!

I have loitered round buffets, picked fillings out of sandwiches, scoured the deli counter, perused the ready-to-eat lunch sections in supermarkets and raided my own emergency on-the-road-box (see here) full-time and the scales haven’t moved one way or the other – but my body tells me that it’s not feeling great and needs some fresh food, cooked from scratch with lots of good nutrients.

So I came home expecting to find the usual well-stocked refrigerator but it seems others haven’t wanted to shop either … so things were pretty bare. A few vegetables straddled the chill box (single items that wouldn’t make a meal), a handful of eggs stood proudly in their box and a lone cooked left-over chicken breast sat all lonesome on a plate from a meal eaten the day before.

Shopping had no appeal for me either (after a 200 mile/4 hour journey) so this is what I cooked for myself instead. It’s an omelette yes, but it gives a nod to something Chinese. I used my left-over veggies and chicken, some frozen peas, sauce from the store cupboard and some beansprouts for crunch. Maybe I was more ravenous than I thought or just plain aching for flavour and crunch but it was decidedly delicious! The recipe blow does serve 2 – I was generous enough to share it with Mr B (but you can halve to serve 1). Try it next time you have a jaded palate ….

CHINESE STYLE CHICKEN AND PEA OMELETTE

Ingredients

METRIC/US

low-fat cooking spray or mist (or smear of sesame oil)

2 spring onions/scallions, chopped

¼ green pepper/capsicum, chopped

½ red pepper/capsicum, chopped

100 g/2/3 cup frozen peas, blanched in hot water to defrost

1 tsp grated root ginger or Lazy Ginger

100 g/½ cup shredded or chopped cooked chicken

4 eggs, lightly beaten

salt and freshly ground black pepper

small handful chopped coriander/cilantro

50 g/2 oz beansprouts (optional)

hoisin, soy or chilli sauce to serve

Method

Generously spritz a heavy-based sauté or omelette pan with low-fat cooking spray or mist. Heat, add the spring onions/scallions, peppers/capsicums, peas, ginger and chicken and cook for about 1-2 minutes until heated.
Season the eggs with salt and pepper, pour over the chicken mixture, add the coriander/cilantro and stir until evenly distributed. Cook over a low heat for 5 minutes or until the eggs are just set.
Fold the omelette in half then transfer to a warmed serving plate.
Top with the beansprouts if used and serve with hoisin, soy or chilli sauce for drizzling over.

SERVES 2

WLS PORTION: ½

CALORIES PER PORTION (without sauce): 302

PROTEIN: 31.5g

CARBOHYDRATE: 10.3g

FAT: 14.9g