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Feed Zone Recipe: Crispy Rice Omelet

Give this tasty, healthy snack a shot!

Give this tasty, healthy snack a shot!

When Dr. Allen Lim left the lab to work with pro cyclists, he found that athletes were weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical.

When the menu changed, no one could argue with the race results. Their groundbreaking Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes.

In their new cookbook, Feed Zone Portables, Chef Biju and Dr. Lim offer 75 all-new portable food recipes for cyclists, runners, triathletes, mountain bikers, climbers, hikers, and backpackers.

RELATED: Feed Zone Recipes On

While preparing the Feed Zone approach for his athletes, Dr. Lim discovered an important clue about why so many pro cyclists had been abandoning highly processed nutrition products. Pro athletes had been leaving these products at home because of bloating and digestive distress that often occurs when highly concentrated carbohydrate solutions enter the gut. These unnatural concentrations can temporarily dehydrate athletes and cause negative side effects.

Real foods, with much higher water content and natural sugar concentrations, digest more easily, more quickly, and with the less likelihood of dehydration, bloating, and GI distress.

Feed Zone Portables features real food recipes that are simple, delicious during exercise, easy to make, and ready to go.

Here is a sample recipe from Portables to try on your next ride or run.

Crispy Rice Omelet


TIME: 20 minutes

1 tablespoon olive oil

1 cup cooked rice

6 eggs

1½ teaspoons grated parmesan

coarse salt and pepper to taste

Liberally coat a medium nonstick sauté pan with olive oil and place it over high heat.

Once the pan is hot, add the cooked rice to the sauté pan, spread evenly, and cook until crisp (about 3 minutes). Lightly beat the eggs in a medium bowl and pour over the rice. Mix gently, then let the eggs begin to set up.

Loosen the edges of the omelet with a spatula as you tilt the pan, allowing the uncooked eggs to fill in around the edges. Cover and cook until the eggs in the center of the pan set up, or finish in the oven at 350 degrees for about 5 minutes. Top with grated parmesan and a hearty shake of coarse salt and pepper.

Cut into 6 triangles. Let cool to the touch before wrapping. Store extras in the refrigerator.

PER SERVING: Energy 133 cal, Fat 8 g, Sodium 268 mg, Carbs 7 g, Fiber 0 g, Protein 8 g, Water 46%

Reprinted from the new cookbook Feed Zone Portables with permission of VeloPress. Find Feed Zone Portables in your local bookstore or bike shop and online. Learn more at


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