Masala omelette with toast and chai
A good protein source for breakfast, it is packed with flavour and low in potassium and phosphate.
Chef
Ingredients
Masala omelette
4 eggs
1 medium onion, finely chopped
½ small tomato, deseeded & finely chopped
½ green pepper, finely chopped
2 green chillies, finely chopped
1 tablespoon fresh coriander, finely chopped
¼ teaspoon turmeric powder
¼ teaspoon red chilli powder
½ teaspoon garam masala/curry powder
2 teaspoons oil
Chai (Indian tea)
4 green cardamom pods
2 cloves
1 small piece of cinnamon stick or ¼ teaspoon cinnamon powder
1 small piece of fresh ginger, crushed or ¼ teaspoon ginger powder
300ml water
100ml milk
2 teaspoons sugar (optional)
2 tea bags or 2-3 teaspoons of tea leaves
Method
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Step 1
In a deep bowl, whisk the eggs. Add the finely chopped vegetables, dry spices, green chillies and fresh coriander. Whisk everything together until well combined.
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Step 2
Heat 1 teaspoon oil in a pan and add half the egg mixture. Cook for 2 minutes. Turn over and cook on a medium heat for another 2 minutes or until cooked through.
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Step 3
Repeat step 2 for the remaining egg mixture to make second omelette.
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Step 4
To make the chai, start with making a dry powder of cardamom, cloves and cinnamon using a pestle and mortar, or in a mixer grinder.
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Step 5
Heat the water in a saucepan. Add the ground spices, freshly-crushed ginger or ginger powder and tea bag or tea leaves. Bring this mixture to the boil, then reduce heat to medium. Let it boil for 2-3 minutes, until mixture looks dark. If using tea bags, remove them at this stage.
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Step 6
Add milk and sugar (if using). Boil for a further 2-3 minutes. Strain the chai and serve hot with masala omelette, tomato ketchup and toasted bread slices.
Food facts
Bread is the main source of carbohydrate in this recipe. The value has been provided for those trained in insulin adjustment.
Despite some high potassium ingredients, such as tomatoes and milk, this recipe is low in potassium when eaten in the portion sizes suggested here. So this dish is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate; however, does contain some phosphate, mainly provided by the eggs, so if you have been prescribed a phosphate binder, take as directed.
This recipe is a good source of protein and suitable for people advised to eat more protein. If you have been advised to eat less protein, consider halving the recipe to use one egg per person.
Although salt has not been added to this dish it is not low in salt, because of the salt in the bread and ketchup. You could choose to have only one slice of bread, instead of two, to help reduce salt.
This dish is best eaten freshly made.
If you have been advised to follow a fluid restriction, the chai (Indian tea) should be included in your fluid allowance. The mango chutney will have added salt, so make sure you stick to the quantity given.