Farm style
No breakfast menu is complete without a
hearty omelette in the mix. Use this opportunity to use up leftover roast
chicken and potatoes. Toss in whichever fresh herbs appear in your garden.
This tasty omelette is a no-fold affair,
just serve directly from the pan like a pie, sliced into triangles.
Nutritional content per serving 763 kJ
5.6 g carbohydrate, 16.2 g protein, 10.4 g
fat, 0.5 g fibre
Farm omelette
Serves 8
·
200 g baby potatoes, quartered canola oil
·
Pinch ground cumin
·
Pinch ground coriander
·
Sea salt and milled black pepper
·
320 g thickly sliced lean gam, cut into small
cubes
·
2 T (30 ml) finely chopped fresh thyme
·
8 free-range eggs
·
4 T (60 ml) fat-free milk
·
50 g coarsely grated mature cheddar cheese
Preheat the oven griller. In a roasting
dish, add a dash of oil and toss in the quartered potatoes with the cumin and
coriander. Season with salt and pepper. Place the roasting dish as close to the
griller as possible and grill until potatoes are golden. Remove from the oven
and toss in the cubed ham and thyme and set aside.
Whisk together the eggs and milk until
frothy and season with salt and pepper. Pour the egg mixture into a non-stick
pan over a medium heat. Scatter the potato and ham mixture on top and cook for
a few minutes until the egg starts to cook through.
Remove from the stove, scatter with cheese
and brown lightly under the oven griller until the egg is cooked through.
Garnish with fresh thyme leaves and serve directly from the pan.
Note:
Freshly chopped chilly is a great addition
for those who can take the heat.
Replace the cheddar cheese with low-fat
crumbled fate if you wish.
Cherry tomatoes add a great splash of color
to this dish. Add sliced tomatoes towards the end of the cooking process.
Stacks of fun
For so mundane a grain, mielies have many
aliases – sweet corn, maize, corn-on-the-cob and Indian corn (to name but a
few). But whatever you call it, there are many ways of enjoying it other than
with a slathering of butter.
Mielies started to climb the culinary
ladder way back in 7000 BC when the first tiny cobs – no longer than an ear of
wheat – were grown as c crop in Mexico
Nutritional content per serving 872 kJ
27.3 g carbohydrate, 7.4 g protein, 6.5 g
fat, 2.3 g fibre
Corn cakes and bacon stack
Serves 6
·
340 g tin cream-style sweet corn
·
1 egg
·
200 ml cake flour
·
5 ml (1 t) baking powder
·
5 m; (1 t) paprika
·
Sea salt and milled black pepper
·
180 g baby vine tomatoes
·
6 rashers turkey bacon
·
80 g baby spinach leaves
Mix together the sweet corn and egg. Sift
in the flour, baking powder and paprika and grind in a dash of salt and pepper.
Drop spoonfuls of mixture into a lightly oiled non-stick pan and cook over a
medium heat until golden and cooked through. Remove from the heat and keep
warm.
Place the vine tomatoes whole into the pan
with a dash of olive oil and sprinkle of sea salt. Shake the pan about over a
high heat until the tomatoes burst, then remove from the pan. Grill the turkey
bacon under a hot oven grill for a couple of minutes.
Arrange a corn cake on your serving plates,
layer with turkey bacon and spinach leaves. Place another corn cake on top.
Serve immediately.
Note:
Don’t be tempted to make the corn cake
better ahead of time – it simply won’t work.
These nutritious “fritters” make a great lunch-box
treat for kids.
