Stir-fried vegetable omelette

This dish is a good way of adding extra vegetables to an athlete's diet, providing at least two of the recommended five a day portions. The eggs supply protein to help re-build muscles after intense exercise while the vegetables add fibre, vitamins A and C, and potassium.

• Preparation: 10 mins
• Cooking: 10 mins
• Serves: 1

What you need:

• 2 teaspoons/10ml vegetable oil
• 1 small onion, sliced
• 1 garlic clove, crushed
• 1 teaspoon/5ml chopped fresh root ginger
• 1 small carrot, cut into strips
• 1/2 red pepper, deseeded and sliced
• 60g/2oz mange-tout, trimmed and halved
• 4 button mushrooms, sliced
• 1 tablespoon/15ml soy sauce
• Juice of 1/2 lime

For the omelette:

• 2 large British Lion eggs
• Salt and freshly ground black pepper
• 2 teaspoons/10ml vegetable oil

What you do:

1. For the stir-fried vegetables, heat the oil in a wok or heavy-based pan, and then add the onion, garlic and ginger. Cook for two minutes and add the carrot, mange-tout and mushrooms. Stir-fry for 3 - 4 minutes until softened. Stir in the soy sauce and lime juice and set aside.
2. For the omelette, beat the eggs in a small bowl and season with salt and pepper. Heat the oil in a medium non-stick frying pan, add the egg mixture and cook for 2 - 3 minutes over a medium heat until the egg is almost set all the way through.
3. Pile the stir-fried vegetables on one half of the omelette and fold the other half over the top. Slide onto a plate and serve with boiled noodles or rice.

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