THE GOOD CARBS COOKBOOK
The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
OMELETTE WITH GARDEN PEAS, FETA AND MINT
There
are times when the yearning for an omelette is overwhelming, but for
some reason, many cooks shy away from this gloriously simple light meal.
Practice makes perfect, but don’t be too fussed about how it looks when
turned out. The refreshing, lively filling makes up for any
imperfection in the looks department. Ring the filling changes as you
fancy: cooked prawns, flaked cooked fish, diced fresh tomato and plenty
of fresh chopped herbs are all delicious options. And if you are a
family of smaller eaters, it will easily serve three people as a light
meal with a slice of grainy bread and a garden salad with ripe-red
tomatoes. Preparation time: 15 minutes • Cooking time: 8 minutes •
Serves: 2
⅔ cup (100g/3½oz) cooked peas
1 tablespoon olive oil
1 teaspoon finely grated lemon zest
2 spring onions (scallions), finely sliced
6 eggs (60g/2oz eggs)
Salt flakes and freshly ground pepper
2 tablespoons butter
½ cup (60g/2oz) crumbled feta
3 tablespoons shredded mint leaves
Put
the peas in a bowl with the oil, lemon zest, and spring onions. • Whisk
the eggs with salt and pepper in a bowl. Heat the butter in a large
non-stick pan over medium heat. When the butter foams and turns nut
brown, add eggs and gently cook, without stirring for about 3 minutes or
until large curds form. Reduce the heat to medium-low and using a broad
spatula gently push the eggs around in the pan until they are almost
set. Spoon the pea mixture, feta and mint over the top, and with the aid
of the spatula, gently roll the omelette up and over the filling. This
is easier if you hold the pan at a slight angle to assist the rolling.
Cook for 1 minute more and then slide the omelette onto a plate. Divide
into two and serve topped with extra mint and spring onion if you wish.
Per serve
2350kJ/560
calories; 28g protein; 47g fat (includes 21g saturated fat; saturated :
unsaturated fat ratio 0.81); 6g available carbs (includes 2g sugars and
4g starches); 4g fibre; 740mg sodium; 310mg potassium; sodium :
potassium ratio 2.4
