japanese-style omelette (okonomiyaki)

Rich savoury flavours combine with nutritious ingredients for a satisfying supper

serves 1. hands-on time 20 min

FOOD TEAM'S TIP: To make this veggie, swap the Worcestershire sauce for mushroom ketchup and the oyster sauce for pure teriyaki or use vegetarian oyster sauce.

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)

1 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.

2 Mix the lime juice in a bowl with the cucumber, remaining chilli and spring onions and set aside.

3 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.

PER OMELETTE 246kcals, 12g fat (2g saturated), 19g protein, 14g carbs (5.7g sugars), 1.8g salt, 3.2g fibre