Browse our recipes

Spring back

Chinese Style Chicken And Pea Omelette
1 hour Serves 4

Nutritional Information

PER SERVING (2) 280 kcalories, 29g protein, 10g carbohydrates, 15g fat, 2g saturated fat, 4g fibre, 4g sugars, 1.85g sodium.

Nutrition - as well as the nutritional value of the peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin K, calcium, magnesium, iron, manganese, zinc, potassium plus other antioxidants from the herbs.

  • print this
  • print this
  • Share

Chinese Style Chicken And Pea Omelette

Ingredients

2 tbsp olive oil

4 x 3 cutlet mini French trimmed racks of lamb

100g fine fresh breadcrumbs

1 tbsp chopped parsley

1 tbsp freshly chopped basil

1dsp freshly chopped rosemary

Sea salt and freshly ground black pepper

4 heaped tsp good quality Dijon mustard (1 per rack)

50g melted butter

 

Sauce:

50g butter

100g shallots, peeled and diced

350g frozen peas

100ml good vegetable stock

2 tbsp freshly chopped mint

1 good tablespoon double cream

Method

Place one tablespoon of olive oil in a frying pan and heat. Seal the racks of lamb on all sides. Remove from the heat and place in a roasting tray.
Mix the breadcrumbs and chopped herbs together with a little sea salt and black pepper. Spread each rack with 1 tsp of mustard and press plenty of the breadcrumb mix onto each rack. Melt the butter and the remaining olive oil and drizzle over the herb crusted meat. Place in a pre-heated oven, 180°C/Gas mark 5, for 12 - 15 minutes. Turn the heat down to 160°C/ Gas mark 3 and cook for further 5 - 6 minutes. Allow to rest for approximately 5 minutes and serve with the pea puree.

For the sauce, melt the butter in a frying pan and add the shallots. Fry for 2 minutes. Remove from the heat then add the frozen peas and coat in the butter and shallot mixture. Add the vegetable stock. Bring to the boil and simmer for 3 minutes, remove from the heat and add the freshly chopped mint and the double cream. Place into a bowl and blend until chunky. Return to the pan and boil rapidly for a further minute reducing any excess liquid.

To serve, arrange a bed of sauce on four plates and top with the racks of lamb.

Serves 4

Cooking tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W).