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.
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