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Pre-workout Omelette

Omelettes are a regular request in my household. This one was a pre-work out omelette with brown rice, mushroom, courgette, tomato, onion, mixed seeds, on sauteed cress, spinach and oregano with a side of spicy paprika mayonnaise. It's got everything you need to get up and lift the heavy things and put them down again. I suppose, also, its pretty damn tasty. That, coming from a guy who isn't really "in" to brown rice. But the nuttiness works. So here it goes:


- Cast Iron Skillet or Non-Stick frying pan

- Wide, flexible spatula (plastic)

- Sharp Chef's Knife

- Fork or Whisk


- 3 Eggs, thoroughly beaten.

- Half a cup of cooked brown rice

- 5 White Button Mushrooms, or other mushrooms of your choice, sliced

- 1 Brown Onion, finely sliced

- 1/2 a courgette, halved and finely sliced.

- 1 small tomato, chopped

- 1 Teaspoon of Tomato Paste

- A handful of torn watercress

- Two handfuls of spinach

- Oregano (fresh 1 Tbsp, dried 1 tsp)

- Paprika, 1tsp

- Butter


Saute onions and courgette with a knob of butter on a medium heat until caramelized. This should look dark, almost the colour of golden syrup. If you find they're drying out too much you can re-hydrate them with a bit of water, around a quarter of a cup, and reduce to the desired consistency.

Add your half cup of brown rice to the onion courgette and continue to saute, along with your teaspoon of tomato paste, oregano, paprika, and diced tomato.

Gently the mixture until the tomato begins to break down. Then, add your sliced mushrooms with a 1/4 cup of water, and cook until mushrooms are tender and the mixture begins to fry again. Salt and pepper to taste, and remove from the pan.

Reset the pan with a paper towel, let rip on a medium high heat and add another knob of butter to coat the pan. Let the moisture from the butter bubble out and pour in the egg. I like to twirl the pan around a bit, really get it up the sides, but if your pan is of generous size, it might be fine the way it is.

Before the egg has set on top, put the precooked mixture into the middle, a uniform line. Too much bulge in the middle and it will become hard to fold! Then roll it - I like to do it all from one side - fold one side over and continue to roll it until the two edges are underneath.

Turn off the pan, and with the residual heat, wilt your spinach.

Serve with fresh oregano leaves, mixed seeds, wilted spinach and water cress. A sauce of your choice - something tomato based, creamy, spicy, or a combo of all three.


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