Serves 4


Ingredients:

1 tsp sesame oil
1 tbsp oil
2 cloves garlic, crushed
4 spring onions, chopped
300g snake beans, cut into 5cm lengths
200g mixed mushrooms
8 eggs, lightly beaten
1 tbsp kecap manis
2 tsp sambal oelek
3 tbsp chopped fresh mint
3 tbsp chopped fresh coriander leaves


Method:

• Heat the combined oils in a wok or large frying pan, add the garlic and spring onion and cook over moderately high heat for 2 minutes. 
• Add the beans and mushrooms and stir-fry for a further minute. Remove from wok. 
• Add the combined eggs, kecap manis, sambal oelek, mint and coriander to the centre of the wok; allow to set for 2 minutes. 
• Return the vegetables to the wok and stir-fry, breaking up the egg, for 2 minutes or until the mixture is heated through. Serve with steamed rice. 

Nutrition per serve:
Protein 20g
Fat 15g
Carbohydrate 3g
Dietary Fibre 5g
Cholesterol 375mg
960 kj (230 cal)

Serves 4


Ingredients:

2 dried Chinese mushrooms
400g raw prawns
3 tbsp oil
5cm piece fresh ginger, finely grated
½ cup (125g) drained, canned bamboo shoots, roughly chopped
6 spring onions, chopped
5 eggs
2 tbsp water
½ tsp salt
½ tsp ground white pepper
3 tbsp oyster sauce
2 tbsp soy sauce
2 tbsp Chinese rice wine
2 tsp cornflour
1 tbsp water
finely sliced spring onion, for garnish


Method:

• Soak the mushrooms in hot water for 20 minutes or until softened; drain and slice finely, discarding the hard stem.
• Peel and devein the prawns; roughly chop the meat.
• Heat 1 tbsp of the oil in a wok and stir-fry the ginger and prawn meat over very high heat for 2 minutes; transfer to a plate. Add the bamboo shoots, spring onion and mushrooms and stir-fry for 1 minute. Transfer to a plate and wipe the wok clean with paper towels.
• Beat the eggs, water, salt and pepper in a bowl until foamy. Add the remaining oil to the wok, swirling it around to coat the base and sides. Heat the wok until it is extremely hot and the oil is slightly smoking. Give the egg mixture a quick whisk again and pour it into the very hot wok, swirling the wok a little so the egg mixture coats the side to ½cm thickness. Cook for 1 minute. Using a slotted spoon to drain away any juices, carefully and quickly spoon the prawn and bamboo shoot mixture over the omelette. Gently lift the edge of the omelette with a spatula and tilt the wok so some of the uncooked egg from the centre runs underneath. Repeat this at a couple of different places around the omelette. Cook for about 2 minutes until the base is a crisp brown and has set. Divide the omelette into 4 or 5 sections, cutting it with the spatula, and turn each section over to cook the other side. When each section is lightly set underneath, transfer it to a platter, arranging the slices as they were in the wok.
• Add the oyster sauce, soy sauce and rice wine to the wok. Mix the cornflour and water and add to the wok, stirring constantly until the sauce boils and thickens slightly. Spoon over the omelette, garnish with spring onion and serve.
  

Nutrition per Serve:
Protein 25g
Fat 20g
Carbohydrate 10g
Dietary Fibre 1g
Cholesterol 425mg
1415 kJ (335cal)

Ingredients:

230g minced lamb
3-4 sprigs big coriander leaves, chop fine
1 tsp pepper
1 tsp chilli powder
1 tsp coriander powder
¼ tsp turmeric powder
1 slice toast, crush into fine crumbs
2 egg yolks
2 green chillies, chop into small pieces
1 chopped onion (optional)
5 hard boiled eggs
oil for deep frying


Method:

• Combine all ingredients except hard boiled eggs in a bowl and mix well.
• Divide mixture into five portions. Wrap one portion around each egg, then deep fry till golden brown. Cut eggs in half, serve on a bed of lettuce with raw onion rings, and mint or chilli sauce.

Ingredients:

2 pc hard beancurd, cut each into 9 pieces
50g dried anchovies, split in two, rinse, drain and dry
300g prawns or shrimps, remove head and shell and devein
5-6 hard boiled eggs, make slashes on surface of each
oil for frying
3 tbsp palm sugar
½ tbsp tamarind pulp, mix with ½ cup water and strain for juice
3 onions, cut in half then into thick slices
salt to taste
4 tbsp oil

Put in a blender with a little water and grind fine:
1 large onion
30 dried chillies, soak beforehand
1 clove garlic


Method:

• Shallow fry first, the beancurd, then anchovies separately till lightly brown. Remove from heat and set aside.
• Shallow fry prawns till they turn pink. Set aside.
• Heat 4 tbsp oil. Add ground ingredients, salt, sugar and tamarind juice. Bring to the boil. When mixture is fragrant and thick, add fried beancurd, anchovies, prawns and eggs. Stir well for 5 minutes. Add onions. When onions are cooked, remove from heat.

Ingredients:

5 eggs, boil and shell, then make long, shallow cuts on the surface of each egg
300g shrimps, peel and devein

Combine in a bowl:
6 tbsp fish curry powder
1 tbsp grated coconut, grind fine
½ onion, slice thickly
3 cloves garlic, slice thickly
1 green chilli, slash
1 red chilli, slash
1 sprig curry leaves
1½ tbsp tamarind, add 3 cups water and strain juice

for frying:
1 tsp fish curry spices
1 sprig curry leaves
½ onion, thinly sliced

6 small potatoes, halve and leave unpeeled
4 tbsp oil


Method:

Heat oil, add potatoes and ingredients for frying. Fry till potatoes and onions are brown, then add ingredients combined in a bowl. Cover and bring to the boil. When potatoes are almost cooked, add eggs and shrimps. Continue boiling till potatoes are cooked.

Ingredients:

4 eggs
1 big onion, chop
1-2 red chillies, slice
1 spring onion, chop
2 stalks coriander leaves, chop
½ tsp pepper
salt to taste
1 tbsp oil


Method:

• Break eggs into bowl, beat, add chopped and sliced ingredients, pepper and salt and mix well.
• Heat oil. Pour half the egg mixture into pan and fry over moderate heat, first one side then the other. Repeat, for the balance mixture.

Ingredients:

5 eggs, well beaten and season with salt & pepper
1 big onion, chopped
100g minced beef
1 tbsp tomato puree
4 sprigs mint, finely chopped
1 tsp black peppercorns, grind fine and add to minced beef
salt to taste
50g chives, finely chopped

mix:
1 small green capsicum, cut into thin strips
100g carrot, shredded

2 tomatoes, cut in half, seeds removed and finely sliced
1 tbsp oil


Method:

• Fry onions in 2-3 tbsp oil till soft and brown. Drain and set aside.
• In separate pan or wok, put minced beef. Stir over heat, without using any oil, till meat is dry and crumbly. Add salt then tomato puree; stir, add fried onions and mint and mix well.
• In large deep omelette pan, heat oil.
• Pour 2 ladles egg into pan; over this, sprinkle 2 tbsp cooked minced beef, 2 tbsp chives and 2 tbsp carrot-capsicum mixture. Pour sufficient egg over to cover the vegetables. Repeat with a layer of meat and vegetable followed by a layer of egg. Arrange tomato slices over last layer and cook over low heat. If the top is still wet when the rest of the omelette is cooked, put it inder the grill for a few minutes. Cut into wedges and serve.

Serves 2-4


Ingredients:

6 eggs
2 tsp light soy sauce
pinch each of sugar and white pepper
2 small spring onions, chopped
2 tbsp vegetable oil
150g flaked crabmeat
1-1½ tbsp oyster sauce


Method:

1. Beat the eggs with soy sauce, sugar and pepper and 2 tablespoons water.
2. Heat a wok or omelette pan and cook white parts of the spring onions in the oil for 30 seconds. Add crabmeat and cook briefly, and then pour in the egg. Cook until set and lightly coloured underneath, cut into 4 pieces, turn and cook the other side.
3. Transfer to a warmed plate, drizzle over the oyster sauce and garnish with the chopped spring onion greens.

Note: You can also make this omelette with stir-fried peeled prawns, diced chicken or a combination of diced meats and vegetables.

Serves 6


Ingredients:

2 carrots, cut into thick strips
100g snake beans, cut into short lengths, or green beans
2 tbsp peanut oil
250g firm tofu, cut into cubes
100g baby English spinach leaves
2 Lebanese cucumbers, cut into thick strips
1 large red capsicum, cut into thick strips
100g bean sprouts
6 hard-boiled eggs, to serve

Peanut Sauce:
1 tbsp peanut oil
1 onion, finely chopped
¾ cup (185g) crunchy peanut butter
¼ cup (60ml) kecap manis
1 tbsp ground coriander
2 tsp chilli sauce
¾ cup (185ml) coconut cream
1 tsp grated palm sugar
1 tbsp lemon juice


Method:

1. Blanch the carrots and beans separately in boiling water, remove and plunge into iced water. Drain well and set aside.
2. Heat the oil in a non-stick frying pan and cook the tofu in batches until crisp and golden brown. Drain.
3. To serve, arrange the vegetables on a plate. Shell and quarter the hard-boiled eggs and arrange them in the centre. Serve with the peanut sauce.

Nutrition per serve:
Protein 15g;
Fat 35g;
Carbohydrate 20g;
Dietary Fibre 7g;
Cholesterol 0mg;
1790 kj (425 cal)

Serves 6-8


Ingredients:

8 eggs
cooking oil
2 onions, thinly sliced
2 cloves garlic, chopped
¼ tsp dried shrimp paste
1 tbsp roasted peanuts, coarsely ground
6 red chillies, seeded & chopped
2½ cups (620ml) thick coconut milk
2 bay leaf

Seasoning:
½ tsp salt
1 tbsp lemon juice
2 tsp palm sugar


Method:

1. Hard-boil eggs and shell them. Set aside.
2. Heat 2 tablespoons oil in a pan and stir-fry onions and garlic till onions are soft.
3. Add shrimp paste, peanuts and chillies. Fry quickly for a few seconds.
4. Pour in coconut milk, add seasoning ingredients, bay leaves and eggs. Lower heat and allow to simmer uncovered, till sauce is thick and oily.
5. Dish up and serve hot with rice and vegetables.

Serves 4


Ingredients:

8 eggs
⅓ cup (90g) caster sugar
20g butter
400g mixed fresh berries (eg. raspberries and blackberries)

Method:

• Place the eggs, caster sugar an 160ml water in a small bowl and whisk together.


• Heat the butter in an 18cm non-stick frying pan over high heat. When the butter is foaming, reduce the heat to medium and add one quarter of the egg mixture. Cook for 2-3 minutes, tilting the pan and lifting the edges of the omelette occasionally to allow the uncooked egg to flow underneath.


• When the egg is almost set, spoon one quarter of the mixed berries over half of the omelette. Cook for a further 1 minute, or until the base is golden brown.


• Using an egg flip, fold the omelette in half, enclosing the berries. Transfer to a warm serving plate and keep warm.


• Repeat with the remaining ingredients to make three more omelettes. Serve with extra berries and a scoop of vanilla ice cream, if desired.

Nutrition per serve:
Protein 14g;
Fat 14g;
Carbohydrate 27g;
Dietary Fibre 4g;
Cholesterol 373mg;
1200 kj (287 cal)