Featured Recipe
Vegetable Omelette
Ingredients:
1 cup egg whites
1/3 cup sliced fresh zucchini
1/3 cup sliced fresh yellow pepper
1/3 cup sliced fresh red bell pepper
1/4 cup sliced fresh mushrooms
1/4 cup fresh broccoli florets
2 tsp margarine, divided
1 tsp Italian seasoning
Fresh chive sprigs, for garnishing |
A Western famous and delicious breakfast dish made with egg
whites and fresh vegetables |
Method:
In a 8-inch nonstick skillet, over medium heat,
sauté the broccoli, mushrooms, peppers, and zucchini in 1 tsp of margarine and 1 tsp of
Italian seasoning until tender; remove from the skillet and keep warm.
- In the same skillet, over medium heat, melt 1 tsp of margarine.
- Pour egg beaters into the skillet. Cook, lifting the edges to allow
the uncooked portion to flow underneath.
- When almost set, spoon the vegetable mixture into the center of the
omelet. Fold the two halves over the vegetable mixture.
Slide onto the serving plate. Garnish with fresh
chives.
Makes 2 servings
Preparation time: 10-15 minutes
|
 
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Tip of the week
Cooking:
If there is a lot of leftover paneer crumbs, dry in a warm oven. Fry till
crisp and store in the fridge. Soften in boiling water, drain and add to thicken gravies
of any vegetables and curries.
Health:
You cannot survive on a sodium free diet. Sodium is an essential mineral
that is naturally occurring in many foods. Within the body, sodium helps to maintain fluid
balance, regulate blood pressure and aids in muscle contractions. Therefore, moderate
amounts of dietary sodium (about 2400 mg per day) are recommended for most healthy people.
Cookery term
Cooking Grate:
Metal grill on which food is cooked; hinged sides facilitate
addition of charcoal briquets. |
Evidence
is mounting that broccoli and related vegetables (such as cabbage, cauliflower and
Brussels sprouts) lower the risk of lung, stomach and other cancers. The substances that
make these vegetables so healthy, aside from vitamins, could be glucosinolates. One
chemical in this group – called indole-3-carbinol (I3C) – may protect against
breast cancer. In fact, researchers are examining the possibility of putting I3C in a pill
to combat breast cancer. Still, it’s too early to say whether this or any other food
will truly prevent the disease.