Mushroom Omelette Wrap

This is a really quick and easy dish that includes lots of protein and is really filling. It needs to be served with some further vegetables to make sure it is a really balanced meal. Here I went for a bed of silted spinach and a mixed tomato salad on the side as well as the sliced mushrooms in the dish. The baked beans also count as a protein food here, so it is packed with the good stuff. As you can see here, this also pleases my greedy side as it doesn't even all fit on the plate! 

I'd recommend a really good non-stick pan for this - see my suggestions on spray oil in the Pantry Essentials post for what I use oil-wise and why. As with other recipes, you can snip the chives straight into the omelette mixture using a clean pair of kitchen scissors. I recommend making the effort to do this as the oniony, garlicy taste of the chives really adds something to the overall flavour of this dish.

As with all recipes and meal plans on the blog I have highlighted the protein sources (P foods) in red, the speed (S) foods in green, healthy extra allowances in blue and syns, with syn values in brackets in orange. 

Mushroom Omelette Wrap

Serves 1 for a main meal (or 2 for a light lunch) - syn-free if using your Healthy Extra A allowance for cheese.

3 eggs

10 chives

6 chestnut mushrooms

Ground Seasalt

Ground Black Pepper

Spray Oil

1 tbsp dark soy sauce 

40g light mozzerella (or whatever cheese you like within your HEA allowance)

Start by spraying a good non-stick pan with about 8 sprays of spray oil and heat gently (try to avoid getting it to the point where it is smoking!) 

Add the sliced mushrooms and fry in the spray oil for a few moments. As they begin to dry out add the soy sauce and continue to fry. 

Once the mushrooms have softened, but not become too soft, turn out onto a plate whilst you prepare the omelette. 

Remove from the heat and carefully use doubled-up pieces of kitchen roll to wipe out the frying pan to remove the soy sauce and any excess mushroom juice.

Crack the eggs into a measuring jug, add the salt, pepper and chives and whisk thoroughly.

Depending on the non-stickness (is that a word?) of your pan, you may need a couple of sprays of oil here, but if it is still pretty reliable, you can do the next step as a dry-fry. 

Get the pan good and hot and then swirl the egg mixture across in an even layer (giving the eggs a final beat before to make sure the chives remain spread evenly through the mixture).

Let the mixture cook through, popping any large bubbles that form and swirling the egg around the pan to ensure it is evenly cooked through. This will take longer if you are using a smaller-diameter pan, but this will just mean it is extra browned on the bottom!

Once the egg is set on the bottom, but there is still some creamy mixture on the top, then sprinkle the cheese over the surface and add the previously cooked mushrooms in a line across the centre of the pan. 

Fold over from one side of the pan, then the other, to create this wrapped effect and turn off the heat under the pan. 

Leave this in the pan for 2 minutes or so, to allow the cheese in the centre to melt. 

Slide out on to the pan and serve with lots of speedy veg of your choice.