Chicken stock ¼ cup
Onion (thinly chopped) / cup
Garlic (thinly chopped) 1 clove
Broccoli (thinly chopped) 1 cup
Fresh spinach leaves 6
Mushrooms (chopped) 1 cup
Capsicum (chopped) 1 cup
Salt and pepper to taste
Water 1 teaspoon
1. Take a 10 inch non-stick frying pan and heat the chicken stock.
2. Add onion and garlic to it. When the onions are soft and transparent add broccoli, mushrooms and capsicum. Cook on low flame for a minute. After that place the spinach leaves on them. Cover with a lid and cook for a minute more.
3. Beat the eggs. Add water, salt and pepper.
4. Pour the eggs on the cooked vegetables and cook on low heat for as long as the eggs get cooked. You do not need to change the side. Just slice the eggs in 4 or 6 pieces and gently take them off on a plate. If you have the grill, place the omelet in it and grill for a few minutes.
With 4 slices, each serving contains 125 calories
This recipe is best for all age groups. It is rich in proteins, iron, vitamin A and C and folic acid. Mushrooms are a great source of potassium, phosphorus and vitamin D and broccoli contains high level of vitamin A and K and dietary fiber. The recipe can be given as school lunch, main meal and also be served as evening snack. Serve with bran toasted bread and some fresh diced cucumber. To make it more nutritious add chicken or fish.
Moti Khan, Senior Dietitian
Aga Khan University Hospital
Cooking expert, Kokab Khawaja brings some of the best healthy and delicious recipes for diabetics, overweight and high blood pressure patients through this segment. These recipes will also be beneficial for those who want to maintain their weight and health through a balanced diet.
The recipes have been formulated with guidance of doctors and other experts.