Fats nutrition

Nutritionists suggest that we should aim to cut our intake of fat to 27- 30 percent of our total daily calorie intake.

If you average diet totals 2000 calories, this will mean eating no more than 75g of fat a day. As a guide bear in mind that most people consume about 40 percent of their daily calories in the form of fat. Remember however that if you are being treated for any medical condition, you must discuss with your doctor the changes you propose making in your diet before you begin your new regime.

MUSHROOMS AND CHERRIES OMELETTE
INGREDIENTS
*175g cherry tomatoes
*225g mixed mushrooms
(such as button, chestnut, shiitake, oyster, wild mushrooms)
*Four tablespoons of fresh vegetable stock
*Small bunch fresh thyme
*Four medium eggs separated
*Four medium egg whites
*Four tablespoons of olive oil
*25g rocket leaves
*Salt and pepper
*Fresh thyme for garnish

METHOD
Halve the tomatoes and place them in a pan. Wipe the mushrooms with the kitchen paper, trim if necessary and slice if large. Place in a pan.
Add the stock and the thyme to the pan and season to taste with salt and pepper. Bring to the boil, cover and simmer for 5-6 minutes until tender. Drain, remove thyme and discard but keep the mixture warm.
Meanwhile, whisk the egg yolks with 8 tablespoons of water until frothy. In a clean, grease free bowl, mix the 8 egg whites until stiff and dry.
Spoon the egg yolk mixture into the egg whites and using a metal spoon, fold the whites and yolks into each other until well mixed.
For each omelette, brush pan with one teaspoon of oil and heat until hot. Pour in a quarter of the egg mixture and cook for 4-5 minutes or until the mixture has set.
Preheat the grill to medium and finish cooking the omelette for 2-3minutes.
Transfer the omelette to a warm serving plate. Fill the omelette with few rocket leaves and a quarter of mushroom and tomato mixture. Flip over the top of omelette, garnish with sprigs of thyme and serve.

CHEF’S HINTS AND TIPS
*Take care not to knock the out too much of the air when fold the whites and yolks into each other. (Refer to 4).
* You can also add cheese to complement the omelette.