Tasty Oriental flavours mingle in this layered salad. Colourful, crisp vegetables are topped with Chinese egg noodles, broccoli and bean sprouts, and strips of savoury flat omelette are the finishing touch.
Peppers have a naturally waxy skin, which helps to protect them against oxidation and stops vitamin C from being lost during storage, so their vitamin C content remains high, even several weeks after harvesting. Store peppers in the fridge to keep them fresh for longer. * Eggs are an inexpensive source of protein and they provide useful amounts of vitamins A, B2, B12, E and niacin. Although they contain cholesterol, recent studies suggest that unless you suffer from diabetes you can safely eat up to 7 eggs a week without increasing the risk of heart disease or stroke.
Make a sweet and sour rice noodle salad with tofu. Place 250 g (8½ oz) rice noodles in a heatproof bowl, pour over boiling water and leave to soak for 3 minutes. Add 100 g (3½ oz) bean sprouts and soak for a further minute. Drain well and dress with 1 tsp soy sauce and 2 tsp toasted sesame oil. Instead of making omelettes, hard-boil 4 eggs and cut them into wedges. For the dressing, purée ½ chopped cucumber in a food processor or blender, then add 1–2 chopped garlic cloves, 2 tbsp sunflower oil, 3 tbsp cider or wine vinegar, 4 tsp caster sugar and seasoning to taste, and process again to mix. Taste for sweet and sour balance. Arrange ½ cucumber, sliced, 340 g (12 oz) red cabbage, shredded, 170 g (6 oz) baby spinach leaves and 2 grated carrots on a serving platter or plates. Add the egg wedges, 200 g (7 oz) plain or marinated tofu, cut into bite-sized pieces, and the noodles and bean sprouts. Sprinkle with 1 tbsp chopped unsalted roasted peanuts. Serve with the sweet and sour cucumber dressing.
A, B1, B2, B6, B12, C, E, folate, niacin, copper, zinc * calcium, iron, potassium * selenium