Asian omelette

At a glance

Preparation time: 15 minutes

Difficulty: Medium

Serves: 1

Ingredients

• 1 garlic clove or 1 teaspoon minced garlic (store bought)
• 4 mushrooms*
• ½ bunch bok choy*
• ½ bunch broccolini (or half a cup of broccoli florets)*
• 2 spring onions
• 1 long red chilli (optional)
• 1 tablespoon vegetable oil and 2 teaspoon vegetable oil
• 1 teaspoon minced ginger (store bought)
• 2 teaspoon oyster sauce
• 2 teaspoon soy sauce (reduced salt if available)
• 4 eggs
• Coriander (optional)
• ​​​Cooked rice to serve (preferably brown)

Steps

1. If using fresh garlic, crush garlic clove or chop finely.
2. Slice mushrooms into small pieces.
3. Cut bok choy leaves from the stems. Cut the bok choy stems into small pieces. Keep the leaves and stems separate.
4. Chop the roots off the spring onions and cut into small pieces.
5. If using chilli, split in half lengthwise and remove the seeds. Thinly slice the chilli.
6. Cut broccolini by removing the stems and then chopping into small pieces.
7. Heat 1 tablespoon of oil in a small fry pan or wok over medium heat.
8. Add mushrooms, bok choy stems, broccolini, spring onions, chilli (if using), garlic, ginger. Stir fry for 2 minutes.
9. Add soy sauce and oyster sauce, bok choy leaves and cook for a further 2 minutes until just wilted.
10. Remove vegetables from heat and set aside.
11. Beat the eggs in a bowl using a fork.
12. Heat 2 teaspoons of oil in a small frying pan over medium heat.
13. Add egg and cook for 1 to 2 minutes or until just set but still a little runny on top.
14. Add the vegetable mixture over one side of the omelette. Fold other side over filling. Transfer to a plate.
15. Top with chopped coriander (optional). Serve with cooked rice (preferably brown rice for more fibre). Follow the instructions on pack for how to cook the rice using the stove top or buy microwave rice and follow the instructions on pack.

*Tips

• Frozen mixed vegetables can also be used instead of fresh vegetables.
• Don’t rub your eyes after handling the chilli, if you do, then rinse your eyes with cold water to stop the stinging.

Watch how to make it

videocam 1:06

With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.