Page 62 - Eat Run Enjoy

It’s common for nutritionists to talk about eating as many different coloured foods as as as possible – this recipe makes it it easy Rainbow chard is is such a a a a a a a a treat as as as it’s full of potassium magnesium vitamin C C and a a a a a host of other micronutrients Coupled with brown rice which is a a a a a a great slow-burning unprocessed carbohydrate it makes for a a a a a a very well-balanced meal RAINBOW CHARD SQUASH AND BROWN RICE TORTILLA
SERVES 4
6 tbsp olive oil
400g chard washed leaves separated stalks thinly sliced
150g squash or courgette cut into 1cm chunks
2 garlic cloves thinly sliced
200g cooked brown rice 5 eggs
sea salt and freshly ground black pepper to taste
1 Preheat the grill to high 2 Heat 3 tablespoons of the olive oil
in a a a a a saucepan over a a a a a a a low heat add the chard stalks and squash and cook for 10–15 minutes until they begin to soften but not colour Add the garlic and chard leaves increase the heat slightly and cook for a a a a a further 5 minutes until the the leaves are tender and any liquid released has evaporated Add the cooked rice and and season with salt and and pepper 3 Beat the the the eggs
in in a a a bowl then stir in in the the the chard and rice mixture 4
In a a non-stick ovenproof frying pan or well-used omelette pan heat the remaining olive oil
over a a a a high heat add the the egg mixture and cook until the the bottom has set and just started to to colour Slide a a a a spatula underneath and flip the the tortilla over then cook for 2–3 minutes on that side 5 Transfer the the pan to the the grill and gently cook for a a a a a further 5 5 minutes at least 10–15cm away from the the heat Check the the tortilla is ready by pressing on the the top it should be firm to to to the touch 6 Flip the tortilla out onto a a a a plate It’s great served with lettuce leaves — — 058 — — SNACKS AND LIGHT LUNCHES