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This Month's Recipe

thai veggie omelet

This is like an elegant stir-fry in an omelet, with the fresh Asian flavors ensconced in a fluffy egg wrapper. Side with basmati rice

Ingredients

3 cloves garlic
8 black peppercorns
1 to 2 tablespoons cilantro stems
2 stalks lemon grass, cut in 1-inch pieces, or minced peel of 1 lemon (optional)
1 to 2 jalapeno peppers, seeded
Nonstick cooking spray
1/2 yellow or red bell pepper, julienned
1 to 2 tablespoons water, as needed
1/2 medium onion, julienned
1 cup snow peas, cut in 1-inch pieces
2 Roma tomatoes, seeded and diced
1 teaspoon sugar
Salt to taste
1 tablespoon Asian fish sauce
2 whole eggs
6 egg whites
2 tablespoons chopped cilantro leaves

Pre-prep: Remove leaves from cilantro stems, chop leaves; cut lemon grass or mince lemon peel, if using; seed jalapeno; julienne bell pepper and onion; cut snow peas; seed and dice tomatoes; separate eggs.

Instructions

1. In a small food processor, puree garlic, peppercorns, cilantro stems, lemon grass or peel, if using, and jalapeno until finely minced.

2. Coat a wok or large skillet with cooking spray and stir-fry the pureed mixture for about 2 minutes over medium-high heat. Add the bell pepper, stirring, and cook about 2 more minutes; add 1 to 2 tablespoons water if vegetables start to stick.

3. Add onion and snow peas and stir, adding a little more water if needed. Lower heat, cover and cook vegetables just until soft, stirring occasionally. Add the tomatoes, sprinkle with sugar and remove from heat. Adjust to taste with salt.

4. Meanwhile, coat a 10-inch nonstick omelet pan with cooking spray and place over medium heat. Lightly beat fish sauce into eggs and egg whites. Pour egg mixture into hot omelet pan; reduce heat.

5. After about 30 seconds, use a spatula to lift the outside edge of the eggs, tilting the skillet to let the uncooked egg run under the cooked portion. Continue until only a thin layer of uncooked eggs remains on top.

6. Spoon part of the cooked vegetables evenly over the center of the omelet. Fold one side over the filling and gently slide the omelet onto a platter. Cut in half, place on individual serving plates and top with the remaining veggies. Sprinkle with cilantro leaves and serve.

Serves 2

 

Each serving has approximately:

Calories: 257 Sodium: 883 mg Calcium: 141 mg
Total fat: 6.1 g Chol: 212 mg Carbs: 29 g
Sat fat: 1.7 g Fiber: 6g Protein: 23 g

 






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