Wednesday, 2 April 2008

Healthy post gym meal...

Being a rather creative person in my spare time I love to cook and create my own recipes. Sometimes I find the most unusual ingredients working together to create something amazing, much like the world sometimes!

This week I have decided to focus on eggs! After a smashing gym session yesterday, I thought I needed some extra protein for dinner.

Eggs are full of quality protein and really high in all of our essential vitamins... they are also reasonably priced. Lending themselves to an endless number of flavour combination's the form a base of many wonderful dishes.

So what exactly are Omelet's? An omelet is a dish consisting of lightly beaten eggs that are then cooked until set and filled with cheese or a topping such as tuna and then folded in half and served.

They are so simple to prepare and can provide a quick, yet impressive, evening meal to serve at the end of a busy day. They also make a great breakfast or brunch.

I wanted to make the perfect omelet in the form of a Frittata, which is an Omelet baked in the oven to finish.


A Protein filled, Warm Baked Frittata Omelet, baked with flaked salmon and olives topped with green pesto, seasoned with paprika, served on a bed of fresh green asparagus salad, flourished with plump black olives and juicy red tomatoes dressed balsamic vinegar.

To make the Frittata:

  • 2 egg whites
  • 1 egg yoke
  • 1/4 pint of skimmed milk
  • Salt, pepper, basil and paprika
  • 1/2 tin of flaked Salmon
  • Olives
  • Tsp Pesto
1. Separate the egg whites into one bowl and taking a separate bowl add the remaining one yoke with the milk and seasoning

2. Pre-heat a specialised omelette pan using some 1 calorie spray - this is a low fat alternative to Olive oil and can be found in any supermarket

3. Take the egg whites and fold into the other mixture

4. Then insert the mixture into the pan once hot, using a spatula to fluff the mixture... don’t be afraid to get stuck in!

5. Meanwhile pre-heat the grill

6. Once the mixture has slightly browned underneath add the tuna or topping of your choice on the uncooked side - I have chosen to add olives, a tin of salmon and green pesto

7. Bake in the oven or under the grill, until the top has browned an the Frittata is cooked to your liking

8. You can either eat this in 'pizza' form or fold over to create a traditional omelette

To make the salad:

  • One pack of fresh asparagus
  • 1 pack of salad
  • 8 baby tomatoes
  • 10 Black Olives
  • 1 tbsp balsamic vinegar
Lightly boil some halved asparagus spears

Fill a bowl with some mixed salad and spinach leaves

Add some plump black olives and red tomatoes

Dress the salad with a glaze of balsamic vinegar

To Present:

Lay the omelet on top or to the side of your salad in your chosen 'pizza' or 'folded' style

Leave a two spears of asparagus aside to layer crossed on top of the Frittata

Remember its all in the presentation!

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