Spinach Omelette 21 Day Wonder Diet Day 9 Food

10-MINUTE SPINACH OMELET

Steps:

• Whisk eggs in a small bowl. Heat oil in a small skillet over medium-high heat, tilting to coat the pan. Pour in the eggs and immediately stir with a rubber spatula or fork for 5 to 10 seconds. Then push the cooked portions at the edge toward the center, tilting the pan to allow uncooked egg to fill in around the edges. Continue to cook until almost set and the bottom is light golden, about 1 minute total.
• Remove from heat and top half the omelet with spinach and Cheddar. Fold the other half over the filling. Slide the omelet onto a plate and sprinkle dill on top.

SPINACH OMELETTE (21 DAY WONDER DIET: DAY 9)

Steps:

• Whisk egg, egg whites, and onion in a small jug.
• Spray small frying pan with cooking oil; heat pan. Pour egg mixyure into pan; cook, tilting pan, until mixture is almost set. Sprinkle spinach and mint over half the omelette; fold omelette over to enclose filling, then cut in half.
• Spread toast with cheese, serve with omelette.

LILLY'S YUMMY SPINACH OMELETTE

Steps:

• Heat 1 tbsp olive oil in med to large pan or skillet on med heat. Beat your eggs, salt and pepper in a bowl set aside. Into the pan throw in your mushrooms and onions cook for about 4 minutes till a bit tender. Add Onions and Mushrooms to egg mixture and stir together, put 1 tbsp of olive oil in pan then transfer mixture back to pan cook on one side until there is no more liquid on top or until it is nice golden brown underneath. Flip carefully, spread cheese all over cooked area, lay spinach over the cheese, fold over right away and let the cheese melt, this will soften up the spinach as well. Use your flipper and cut folded omellette in half and serve.

SCRAMBLED EGGS & ASPARAGUS (21 DAY WONDER DIET: DAY 14)

Steps:

• Boil, steam or microwave asparagus until tender; drain.
• Meanwhile, spray medium frying pan with cooking oil. Whisk eggs, egg whites and milk in medium jug. Cook egg mixture in pan, over low heat, stirring , until almost set.
• Serve asparagus and scrambled eggs sprinkled with tomato and parsley.

SPICED LAMB WITH CORIANDER PUMPKIN (21 DAY WONDER DIET: DAY 1 )

Steps:

• Preheat oven to 200C/180C fan-forced.
• Roast pumpkin in small, shallow baking dish, uncovered, 10 minutes. add chickpeas and peas; cook uncovered, about 5 minutes or until pumpkn is tender. Remove from oven; sprinkle with coriander.
• Meanwhile, sprinkle lamb with curry powder. Spray lamb with cooking oil. Cook lamb in heated medium frying an; remove from pan.
• Add coconut milk, stock and garlic to same pan, bring to the boil, stirring; remove from heat.
• Serve pumpkin mixture and lamb drizzled with coconut sauce.

BABY SPINACH OMELET

Steps:

• In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
• In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.

RICOTTA, BASIL & HAM WRAP (21 DAY WONDER DIET: DAY 5)

Steps:

• Preheat sandwich press.
• Divide cheese among wraps; top with zucchini, ham, and basil. Roll to enclose.
• Toast wraps in sandwich press for about 3 minutes, cut in half to serve.

CAJUN FISH & RICE PILAF (21 DAY WONDER DIET: DAY 19)

Steps:

• Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
• Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
• Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
• Serve pilaf with fish.