RED FLAG DAY 4
9:00am Workout
20 minutes mix workout done today!
9:30am post-workout drink a.k.a breakfast
Cappu shakes: 2F1 + 250ml plain water + 1/2 cup yogurt
In between
1L plain water
12:00pm lunch
Cappu shakes: 2F1 + 150ml plain water + 100ml low fat milk
In between
2 pcs masalodeh
1 pc donut
500ml plain water
7:00pm dinner
1 slice wholemeal bread toasted
1/2 plate homemade potato omelette
1 spoon baked beans
In between
1/2 cup hot coffee
1L plain water
How to do: Homemade potato omelette
Prepare:
1 pc medium onion chopped
5 pcs garlic smashed
Slices of ginger chopped
2 small potato peel and chopped diced
1/2 medium tomato diced
2 eggs [I should put 1 only... 2 is too much for 1 person, that's why I divide this omelette for 2]
Salt/pepper/butter/olive oil as needed
Method:
1. Prepared 2 eggs with salt and pepper in 1 bowl, stir and put aside.
2. With a pour of olive oil as needed, fry onion, garlic and ginger. Add some butter, fry until all soft, then remove aside
3. Add some olive oil again, fry potato until crispy. Add back onion, ginger and garlic inside the pan and cont frying. Once potato looks crispy and more yellowish, add tomato diced and stir nicely
4. Pour the prepared eggs with salt and pepper just now into the pan over the potato. Do not stir the eggs, let it cook below with potato and tomato spread up ontop.
5. Cover the ommelette and let it cooks but not too cooks... you just want it 1/2 cooks - this is depends on you ok :D.
6. Run the spoon around the edge and slip out the omelette into your dish plate.
Original recipe:
http://www.foodnetwork.ca/recipes/Main/Eggs-Dairy/recipe.html?dishID=9020
I didn't follow it well because I don't put bacon in it. And I add tomato because I want more veggies on it. You can add other veggies as you like and change the recipe as long as the main ingredient is there.
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