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Anti-inflammatory recipe 16

This onion and curly kale chilli omelette makes a super quick lunch and provides a great combination of anti-inflammatory ingredients. Onions and garlic contain the antihistamine quercetin and sulphur compounds that have antibacterial and antiviral qualities. Kale also contains omega-3 which specifically targets inflammation and it is bursting with vitamins A, C and K, dietary fibre and iron which helps keep your red blood cells in order. This dish is also great source of protein to replace the red meat you’ll probably want to cut down on.

Onion and kale chilli omelette

Serves 1

  • 1 large onion (finely sliced)
  • 75g curly kale (chopped into small strips)
  • 4 medium free range eggs (choose ones with added omega-3)
  • 1/4 pint soya milk
  • 1 clove garlic (finely chopped)
  • 1 teaspoon mixed dried herbs
  • 1/2 teaspoon dried crushed chillies
  • 1 tablespoon extra virgin olive oil
  • salt and pepper

Method –

  • Heat the olive oil on a medium heat in a large non-stick frying pan.
  • Add the onions, herbs, chillies, salt and pepper and cook until the onions are soft.
  • Next add the garlic and cook for another 2 minutes.
  • Meanwhile rinse the kale and place the wet leaves in a bowl and microwave for 2 minutes until just soft.
  • Add the kale to the frying pan and stir.
  • Whisk the eggs with the almond or soya milk.
  • Now turn up the heat for 30 seconds then pour the whisked egg mixture into the pan.  As soon as the eggs start to set turn down the heat to its lowest setting and cook until the top of the omelette begins to firm up.

Tips –

  • If you don’t have a non-stick pan it’s easier to keep the omelette whole by folding over one half with a large spatula before lifting it from the pan and sliding it onto your plate.
  • Whisking the eggs well beforehand helps to make the omelette lighter in texture.