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Cheese and Chive Japanese Omurice : Yellow Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ *592 kcals

Fat ≈ 33 g

Of Which Saturates ≈ 12 g

Carbohydrate ≈ 38 g

Of Which Sugars ≈ 6 g

Fibre ≈ 4 g

Protein ≈ 34 g

Non-discretionary salt ≈ 1.2 g

*709 kcals total when served with a recommended 250 mL serving of semi-skimmed milk or 679 kcals with skimmed milk equivalent.

Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This yellow labelled meal focuses on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. We recommend you accompany this breakfast with a 250 mL glass of skimmed or semi-skimmed cow’s milk, to give it an extra boost of calcium! This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a red label recipe to focus on Iron (the second most common nutrient deficiency in the UK) uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.



Ingredients


3 Large Eggs

55 g of Sushi Rice Dry

30 g of Cheddar Cheese

1 Tbsp (or roughly 3 g) of Chopped Fresh Chives

1 tsp (or roughly 5 g) of Avocado Oil

Season with *Salt and White Pepper to taste

*Avoid added salt intake >2 g per day.



Prep


  1. Add the oil to a medium sized frying pan and leave for later.

  2. Add the rice to a small saucepan with 140 mL of water and soak for 10 minutes.

  3. Whilst the rice soaks, grate the cheese, chop the chives and set aside.



Cook


  1. Bring the rice to boil then immediately reduce to a low-medium heat and simmer until all of the water has been evaporated (roughly 10 minutes) but be careful not to burn.

  2. Once cooked, drain the rice and move it into a bowl.

  3. Mix the cheese and most of the chives in with the rice then cover the bowl with a plate.

  4. Bring the oil in the pan to a medium-high heat and add the egg mix.

  5. Make an omelette by partially moving the egg towards the centre of the pan using the corner of a fish slice and allowing the rest of the egg to coat the pan evenly.

  6. Cook the omelette until its moves away from the walls of the pan without sticking (roughly 2 minutes) but allow the egg to stay runny on the very top of the omelettes surface.

  7. Envision a line through the centre of the omelette and evenly pour the rice mixture along one side of it.

  8. Fold the omelette over to cover the rice and crimp the ends using the fish slice.

  9. Carefully serve on a plate.

  10. Garnish with the remaining chives.

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