Recipe No 515 roll (savory) Original 2013 Adapted 2014

Rice cakes: Denver omlette

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.

Adapted from Feed Zone Portables

Time

Prep:

Total:

Difficulty
very easy
Yield
1 serves • 573 g
Metric Imperial

Processes

  • Oil, coconut (1 tsp)
    5 g
  1. 01
    Heat in a sauté pan over medium heat.

  • Bacon, lean, diced 6 mm / ¼" (¼ cup)
    60 g
  • Onion, minced (4 tsp)
    16 g
  • Bell peppers (capsicum), green, minced (2 tsp)
    8 g
  • Bell peppers (capsicum), red, minced (2 tsp)
    8 g
  1. 02
    Add to pan and sauté gently until onions are just transluscent, about .

  • Eggs, whole, lightly beaten (2 large)
    110 g
  • Tomato, finely chopped 4 mm / ⅛" (4 tsp)
    18 g
  • Celery salt (⅛ tsp)
    0.6 g
  • Onion powder (⅛ tsp)
    0.6 g
  1. 03
    Add to pan and stir to combine thoroughly. Cook until eggs are almost dry, about .
  2. 04
    Remove from heat.

  1. 05
    Place in a medium mixing bowl.
  2. 06
    Add egg mixture .

  • Cheese, cheddar, grated (4 tsp)
    7 g
  1. 07
    Add to mixing bowl and stir to combine. Ensure the mixture is thoroughly and evenly distributed throughout the rice.
  2. 08
    Transfer to a baking dish. Smooth and flatten.
  3. 09
    Allow to cool slightly, about .
  4. 10
    Divide evenly into 4 pieces and wrap each piece in paper foil.

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 / 0.07 oz of hot oil, on one side only, for . 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 20 mm / ¾", so that you end up with evenly sized pieces as close to 50 mm / 2" 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.

Storing

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.

Categorisation

Category
rice dish roll (savory)
Meal
on the go
Cuisine
inter
Diet
high carb
Tags
feed zone food for athlethes food for exercise portables