Looking for healthy and delicious recipes: Lunch

1. Leek and Potato Spanish Omelette

This recipe will bring a touch of sunshine to your table with the colorful mix of green and yellow. Leeks are a great vegetable as they are quick to prepare and provide lots of flavor, as well as the nutrients beta-carotene and folate. Eggs are a cheap and nutritious base for many meals. What’s more, they are perfectly packaged for cooking for one, which makes them very versatile. Eggs are a source of protein and Vitamin D, which is important for bone health.

Ingredients (Serves one)

100g (4oz) potatoes, peeled and cubed
1 small leek, trimmed, washed and chopped
2 eggs
2 tablespoons semi-skimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
freshly milled black pepper

Method

1) Boil the potato cubes in a pan of water for 5 minutes, then add the leek and cook for a further 3 minutes, until just tender. Drain well.

2) Beat together the eggs, milk and chives.

3) Heat the oil in a 20cm (8 inch) non-stick frying-pan and arrange the leek and potato over the base. Pour the egg mixture over the top and cook over a medium heat until the edges of the egg mixture start to set.

4) Pre-heat the grill to a medium heat. Place the pan under the grill to set and finish cooking the top of the omelette.

5) Remove from under the grill and leave to stand for a minute before carefully turning out on to a warmed serving plate and cutting into wedges to serve.

N.B. If possible use a pan with a metal handle, but remember this will get hot under the grill! If you don’t have a metal handled pan, wrap the pan handle with several layers of tin foil. Don’t forget to use an oven glove!

Calories per omelette: 300
Fat per omelette: 15 g

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2. Mahi Mahi Tacos

These are delicious and easy to make.

1/2 lb. Mahi Mahi fillets (per person) cut into approximately 4 long strips (Tip: Costco has frozen wild Mahi Mahi fillets individually packaged. Each is about 1/2 lb.)

1. Heat grill and baste with olive oil spray (or similar)
2. Brush Mahi Mahi with marinade
3. When grill is hot, place Mahi Mahi on grill and turn after about 4 minutes. Brush on more marinade and cook another 5 minutes or so.