Rice cakes: Denver omlette

Adapted from Feed Zone Portables

This food has been designed by Dr Allen Lim as a food for athletes to have whilst exercising. His work involved cyclists and these items are especially suitable to the sport because they are conveniently sized to fit in a jersey pocket.

Time

30 minutes total

Storage notes

Keeps in the refrigerator in an air-tight container for up to 3 days; in a good fridge with temps below 5°C, we have held them for 7 days without deterioration.

Difficulty

very easy

Yield

573.2 g (servings 1 )

Ingredients

Weight

Volume

Procedure

Oil, coconut

5 g

1 tsp

Heat in a sauté pan over medium heat.

Bacon, lean, diced ⅕" / 6 mm

60 g

¼ cup

Onion, minced

16 g

4 tsp

Bell peppers (capsicum), green, minced

8 g

2 tsp

Bell peppers (capsicum), red, minced

8 g

2 tsp

Add to pan and sauté gently until onions are just transluscent, about 3 minutes.

Eggs, whole, lightly beaten

110 g

2 large

Tomato, finely chopped ⅕" / 4 mm

18 g

4 tsp

Celery salt

0.6 g

⅛ tsp

Onion powder

0.6 g

⅛ tsp

Add to pan and stir to combine thoroughly. Cook until eggs are almost dry, about 2 minutes.

Remove from heat.

Sticky medium-grain rice, cooked

340 g

Place in a medium mixing bowl.

Add egg mixture C.

Cheese, cheddar, grated

7 g

4 tsp

Add to mixing bowl and stir to combine. Ensure the mixture is thoroughly and evenly distributed throughout the rice.

Transfer to a baking dish. Smooth and flatten.

Allow to cool slightly, about 8 minutes.

Divide evenly into 4 pieces and wrap each piece in paper foil.

Original: 2013. Adapted: 2014.

Notes

This recipe makes 4 rice cakes, which is enough for 1 persons for a training-intensity exercise lasting 2–3 hours. Each rice cake will be 125g.

For additional depth of flavour, sear chicken in 2 g of hot oil, on one side only, for 1 minute. Remove from pan and drain.

There is a special method to wrapping the rice cakes which makes them easy to open while exercising. Check this video.

When speading the mixture in the baking dish, look to make a depth of around ⅘" / 20 mm, so that you end up with evenly sized pieces as close to 2" / 50 mm square as possible. It can be tricky to find the right pan. For a single serve of 4 cakes, we used a small loaf tin; this is much deeper than required, but it has the right shape to generate good-sized cakes.

Making ahead

Make the full recipe ahead of time and store in the fridge in an air-tight container or sandwich bag.

Nutrition

Serving size 573 g; calories 467.4 kcal, kilojoules 1956.1 kJ, protein 28.7 g, carbohydrates 31.4 g, sugar 2 g, fat 23.7 g, saturated fat 11.2 g, unsaturated fat 15.8 g, trans fat 0 g, fiber 1.5 g, cholesterol 457.6 mg,

Type rice dish roll (savory)

Author bhsimon

Yield (approx)

Servings

Serving size 573 g

Serve	Per serve
Energy (kcal)	467.4
Energy (kJ)	1956.1
Protein (g)	28.7
Fat (g)	23.7
Carbs (g)	31.4
Sugars (g)	2
Fiber (g)	1.5
Sodium (mg)	1077.6
Cholesterol (mg)	457.6

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