Simon’s super-healthy five egg Continental baked omelette

SUPERCHEF Simon Smith loves eggs because they’re such a healthy food. One of his favourites in his eat-well kitchen at Tameside Hospital, Manchester, is this Continental baked omelette, which is packed with goodness. Simon says: “Eggs have had years of bad publicity when they were wrongly accused of raising blood cholesterol levels when really they are the most convenient and quick way of giving your body a healthy boost.

“Eggs are rich in vitamins, high in protein and contain healthy fatty acids and nutrients – the result is that an egg dish keeps you feeling full longer without raising your blood sugars or cholesterol. Add the fact that they’re vacuum-sealed in their shells for freshness and they’re so quick to cook and you can see why I love making delicious omelettes like this one.”

Continental baked omelette

Serves 4

INGREDIENTS

5 Eggs

50ml Fresh Single Cream

50ml Milk

1 med Onion (cut into rings)

1 Mixed Pepper (cut into rings)

75g Fresh Mushrooms (Sliced)

40g small bowl Fresh Baby Spinach

2 Fresh Tomatoes (sliced)

1 courgette (sliced)

25g Watercress

5g Fresh Chive (chopped) optional

5g Fresh Basil optional

½ tsp Dijon Mustard

20g Mild Cheddar (grated)

10g Parmesan (shaved)

5g Butter

5g Olive Oil

Seasoning

METHOD

Peel and prepare all vegetables, according to ingredients list.  Wash prepared vegetables and set aside in a bowl.

In another bowl add the eggs, cream and milk. Whisk until combined, then add chopped herbs and the Dijon mustard and whisk into the mixture.  Stir in the cheddar cheese and set to the side.

We must treat the pan to give it a clean cooking surface. This is known as “proving”.

On a medium to low heat warm our small deep frying pan for approx. 20 seconds. Sprinkle a light blanket of salt on the base of the pan. Reduce the cooker to a low setting. Place the pan back on the heat for another 30 seconds. When this is complete, using a dry tea towel or kitchen roll wipe all the salt from the pan into a bin and you should be left with a smooth cooking surface in the pan.

Return the pan to a low heat on the cooker. Add your butter to the pan.

Remove the pan from the heat and layer the prepared vegetables in the pan. The order I used was. Watercress, mushrooms, onions, peppers, spinach, courgettes. Cover the pan with foil or a lid then return to a low heat on the cooker.

Pre heat the grill to 200c

Allow the vegetables to sauté in the pan until vegetables are al dente. Remove the lid from the pan and while on the cooker pour in the omelette mix. Fill the pan to within a centimetre from the top.

Take a small spoon and slowly fold the mix in so it reaches all corners of the pan and the base. Sprinkle the top of the mixture with the parmesan cheese, cover the bake with a lid and allow the omelette to cook very slowly on a low heat. After approx. 5 – 10 min the surface should start to set. At his stage remove from the cooker and place under the medium grill. Allow to colour for an additional 5-10 mins.

Mmm! Fresh from under the grill

Remove from the heat and with a small knife pierce the middle of the omelette and if there is no liquid from the middle of the omelette. The omelette is completed.

Take the pan to the table cut bake into wedges with the salad…all that’s left is to say  is bon appetit.

Please leave a comment below because Simon really values your feedback.

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Healthy recipe: Mediterranean Pork, Chorizo and Pancetta Pot

 

ANOTHER great dish packed with good flavours and quick to produce. Top hospital chef Simon Smith has produced this recipe from his eat-well kitchen at Tameside hospital, Manchester. Simon says: “The pork pot is a traditional Mediterranean dish combining a number of different meats in one dish.

“The combination of flavours and high nutritional values is why this style of cooking has been used in the Mediterranean for hundreds of years with great health benefits. The dish should have a slight smoked flavour from the pancetta with a hint of paprika from the chorizo.”

Please leave a comment below because Simon loves to read your feedback on his great dishes.

Mediterranean Pork, Chorizo and Pancetta Pot

Serves 6

Preparation time: 10mins

Cooking time 10mins

 

Ingredients:

500g Pork Loin

100g Chorizo

100g Pancetta

½ glass cooking Red Wine.

1 Onion

3 stems Spring Onion

1 lrg Carrot

2 Sweet Peppers

100g Mangetout

100g Baby Sweetcorn

2 tsp chopped Garlic

2 tbsp. Olive oil

10g Butter

500ml Tomato Passata

1 tsp Chives (chopped)

1 tsp Basil (chopped)

100ml chicken stock

Seasoning

 

Equipment needed:

Wok / frying pan & spoon.

4 Small Mixing bowls

Chopping board

Small Vegetable Knife

 

Method:

Cut the pork into strips and place into a bowl; also strip the pancetta and the chorizo and place in another clean bowl.

Chop the onion, peppers and thinly slice the carrots and place in a bowl. Chop the chives, basil, garlic and spring onions and set to the side in separate bowls.

In the bowl with the pork strips, add half the garlic, half the chopped basil and half the chive. Also add 1tbsp olive oil and finally cracked pepper. Stir into the pork, coating every strip.

Heat the wok on a low setting on the hob. Add 5g butter and 1tbsp Olive oil. Add the rest of the garlic to the pan and fry slowly until soft. Continually stir the garlic so it doesn’t burn.

Increase the heat to medium and add the pork strips to the pan.

As the strips begin to cook and take on colour stir occasionally so they don’t burn. Add the onions and carrots. Cook for 1min then add the peppers, chorizo, pancetta and basil. Stir in to the mix cook for approx. 2mins with a lid on the pan. The carrots should be slightly crisp at this stage.

Increase the heat to full and add the ½ glass of red cooking wine and the stock. Boil the mixture in the pan until the wine has reduced to just a small amount of liquid in the pan. Add the Passata and bring to the boil, reduce the heat to a simmer and add the mangtout, spring onions and baby sweet corn and cook for a further 5mins stirring occasionally .

Season and serve with accompaniment of your choice. Serve on a bed of rice or with a fresh Greek salad

 

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Swift vegan dahl, another healthy recipe from chef Simon

LENTILS are another of our true superfoods and this week our chef Simon Smith has produced a fabulously tasty recipe for vegan dahl, always a favourite with any Indian meal. Simon, head chef at Tameside hospital in Manchester, says: “Lentils, like other beans, are rich in dietary fibre which helps prevent digestive disorders like irritable bowel syndrome. In addition to its beneficial effects on the digestive system and the heart, soluble fibre helps stabilise blood sugar levels.

“If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fibre diets and blood sugar levels have shown the dramatic benefits provided by these high fibre foods

“This simple dish is easily produced using any combination of vegetables of the chef’s liking. It’s always fun to experiment with different vegetables to give variety to the dish. And at the end of the recipe I tell you how to make your own curry to spice it all up if that’s how you like it. Enjoy!”

Swift vegan dahl

Serves 6 – 8
Preparation time: 10mins
Cooking time 20mins

Ingredients:

100g Red Lentil
2 Aubergines
2 medium Onions
1 Yellow Pepper
2 Red Peppers
1 head leek
½ head Fennel
2 courgettes
200g pumpkin or butternut squash
100g Mangetout
2 Carrots
2 Beef Tomatoes
Small bag Baby Spinach
3 stems Spring Onion
4 cloves Garlic
1tsp fresh chopped Ginger
2 fresh Chillies (optional)
100g Curry powder (optional)
½tsp Mixed Spice
5 sprigs Fresh Thyme
100g Fresh Coriander
3tbsp Sesame Oil
1tsp Honey
100ml Vegetable Stock
Seasoning

Equipment needed:
1 Casserole pan & spoon.
1 sml Sauce pan
4 Small Mixing bowl
Chopping board
Small Vegetable Knife

Method:

• Chop all the vegetables except the beef tomatoes, garlic, baby spinach, mange tout and the spring onions, into large pieces and place into a bowl.

• Into the bowl add, curry powder, mixed spice, garlic (chopped), ginger, chopped chillies, thyme sprigs and ½ the fresh coriander and the whole sprigs of thyme. Stir into the vegetables allowing the mixture to coat every piece. Mix in 2 spoons of sesame oil and allow the mixture to rest.

• In the small saucepan place the red lentils and cloves, cover with 2/3 water and place on to a high heat. Bring to the boil, reduce heat to medium and allow simmering until lentils cook to a puree.

• Heat the casserole pan on a medium setting and when it is hot add the vegetable mixture. Reduce the heat to medium and stir the veg. place a lid on the pan and allow to cook slowly for approx. 10min.

• When you check the pan the vegetables should be simmering in their own juices. Add the chopped beef tomatoes and enough veg stock to just cover the vegetables.

• Simmer with the lid on for 5 more mins then add the mangetout, sliced spring onions, baby spinach and the puree lentil mix.

• Stir into the casserole add the honey and allow to cook for an additional 5min on medium to low heat

• Check the seasoning. Stir in the last of the fresh coriander and serve.

How to make your own curry powder

I’ve indicated in the ingredients list that curry powder is optional. Here’s an important tip: to get the best flavours from a good curry powder you should make it yourself. Here’s one of my favourite recipes. Once you’ve made it, it will keep for a long time in an airtight jar.

4 tablespoons ground coriander seeds
1 tablespoon ground cumin seeds
1 tablespoon ground turmeric
3 teaspoons ground ginger
2 teaspoons mustard seed
2 teaspoons ground fenugreek seeds
1 1/2 teaspoons ground black pepper
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground cardamom
1/2 teaspoon ground chilli powder
Lightly toast all the seeds for only a couple of minutes on a medium grill, stirring occasionally, grind them in a grinder or a mortar and pedestal and combine with the other powders. Store in an airtight jar to retain the flavours.

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