Japanese-style omelette (okonomiyaki)

Name: Japanese-style omelette (okonomiyaki)
Prep time: 5 min
Cook time: 15 min
Yield: Serves 1
Cuisine: Japanese recipes
Ingredients: 2 medium free-range eggs; 1 tsp dark soy sauce; ½ tsp Worcestershire sauce (see tip); 1 red chilli, deseeded and sliced; 2 spring onions, thinly sliced; 80g thinly sliced cauliflower (use a mandoline or grater); 60g pak choi, chopped; ½ tbsp cornflour; Juice ½ lime; 50g cucumber, halved, deseeded and thinly sliced; Low-calorie cooking spray; 1 tsp oyster sauce mixed with ½ tsp water (see tip)

Easy
July 2018

Easy
July 2018

Serves 1
Hands-on time 20 min

Rich savoury flavours combine with nutritious ingredients for a satisfying supper in this Japanese-style omelette. It also makes a great option for the 5:2 diet.

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Nutrition: per serving

Calories: 246kcals
Fat: 12g (2g saturated
Protein: 19g
Carbohydrates: 14g (5.7g sugars)
Fibre: 3.2g
Salt: 1.8g

Nutrition: per serving

Calories: 246kcals
Fat: 12g (2g saturated
Protein: 19g
Carbohydrates: 14g (5.7g sugars)
Fibre: 3.2g
Salt: 1.8g

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Ingredients

2 medium free-range eggs
1 tsp dark soy sauce
½ tsp Worcestershire sauce (see tip)
1 red chilli, deseeded and sliced
2 spring onions, thinly sliced
80g thinly sliced cauliflower (use a mandoline or grater)
60g pak choi, chopped
½ tbsp cornflour
Juice ½ lime
50g cucumber, halved, deseeded and thinly sliced
Low-calorie cooking spray
1 tsp oyster sauce mixed with ½ tsp water (see tip)

2 medium free-range eggs
1 tsp dark soy sauce
½ tsp Worcestershire sauce (see tip)
1 red chilli, deseeded and sliced
2 spring onions, thinly sliced
80g thinly sliced cauliflower (use a mandoline or grater)
60g pak choi, chopped
½ tbsp cornflour
Juice ½ lime
50g cucumber, halved, deseeded and thinly sliced
Low-calorie cooking spray
1 tsp oyster sauce mixed with ½ tsp water (see tip)

Method

Roughly beat the eggs, soy and Worcestershire sauce with a fork, add most of the chilli and spring onions, the cauliflower, pak choi and cornflour, then mix.
Mix the lime juice in a bowl with the cucumber, remaining chilli and spring onions and set aside.
Heat a small frying pan (about 15cm) over a medium-high heat, spray with the cooking spray, then pour in the omelette mixture and cook for 3 minutes or until browned. Using a spatula, turn and cook for 3 more minutes to brown the other side. Cover with a pan lid that fits and cook for 1-2 minutes until the cauliflower is tender. Top with the cucumber and spring onion salad and drizzle with oyster sauce.

Method

Roughly beat the eggs, soy and Worcestershire sauce with a fork, add most of the chilli and spring onions, the cauliflower, pak choi and cornflour, then mix.
Mix the lime juice in a bowl with the cucumber, remaining chilli and spring onions and set aside.
Heat a small frying pan (about 15cm) over a medium-high heat, spray with the cooking spray, then pour in the omelette mixture and cook for 3 minutes or until browned. Using a spatula, turn and cook for 3 more minutes to brown the other side. Cover with a pan lid that fits and cook for 1-2 minutes until the cauliflower is tender. Top with the cucumber and spring onion salad and drizzle with oyster sauce.