Spicy Baked Eggs

It was too rainy to leave the house this morning BUT  it was a bank holiday (WOOP WOOP!) so I had lots of free time to make our own brunch and also managed to keep it under 300 calories! This dish is dead easy to make, it has all the taste with half the calories and it looks beautiful on the kitchen table!

Ingredients:

Serves 2

baked eggs ingred

4 eggs, keep them at room temperature before making this recipe.

1 medium red onion

400g tin of chopped tomatoes

1 medium bell pepper

30g of feta cheese

100g rocket

10 cherry tomatoes, halved.

salt and pepper

chilli flakes/fresh chilli

2 crushed cloves of garlic

*Note: your frying pan must fit into your grill oven*

Method:

fried onion

  • Finely chop the red onion and add to a non-stick frying pan (or use a low kcal spray oil) with the crushed garlic cloves – keep on a medium heat until the onion becomes slightly translucent

onion and tomato

  • Next add the tin of chopped tomatoes with a generous helping of ground pepper and keep on the medium heat for 4-5minutes

ALL the tomatos

  • Once the tomato mixture starts to bubble, turn the heat down to the lowest setting and add the cherry tomatoes.

baked eggs

  • Add the chopped peppers to your mixture and then using your spatula, one at a time, create four small holes in your mixture and crack an egg into each hole. It doesn’t have to be perfect, don’t worry! The eggs will sink to the bottom of the mixture anyway and will form proper shapes as they cook.

baked eggs under grill

  • Once the egg whites have turned opaque, crumble the feta on top and place your pan under the grill for 3-5minutes. Keep watching your pan as it can burn very quickly.

baked eggs done

  • You know the recipe is ready to serve when the eggs have cooked on top, there should be no clear egg white left and it shouldn’t be very wobbly, you can then remove the pan and sprinkle the rocket and chilli flakes/fresh chilli on top.
  • I love serving this recipe straight from the pan but be careful as it can be very hot after being in the grill. This recipe is best served immediately, with a side salad and some sweet potato wedges!

happy roomate

*Pictured above: A very happy roommate!*

berforeafter

Nutritional information per serving :

275kcal, 20g protein, 14g fat, 16g carbohydrate, 6g fibre.

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HEALTHY Chicken and Broccoli Bake

When I got in the door from work last night, I was cold, wet and miserable. All I wanted to do was to curl up in bed and sleep until summer. Chicken and Broccoli Bake is my definition of comfort food and it was exactly what I needed last night. Unfortunately, the traditional C&B bake is high in fat and calories. Instead I have lowered the calories and fat but kept the flavour! This is a great dish if you’re trying to watch your calorie intake but still want to feel satisfied.

Ingredients:

This dish serves 4

CB1

400g chicken breast/ 3-4 chicken breasts (remove all visible fat)

100ml reduced fat milk (I used Avonmore Slimline Milk)

150ml reduced sodium chicken broth

3 Tbsp wholemeal flour/ ~45g (you can use plain flour if it’s all you have)

One head of broccoli (~250g)

3 Tbsp Light mayonnaise (I used Tesco healthy living)

120g mushrooms

1 small onion

100g feta cheese

1 tsp (5ml) olive oil

Method:

  • It’s easier to have all of your ingredients ready – chop your onions and mushrooms, dice your chicken CB2breasts, measure out your feta and milk and break off the broccoli florets from the stalk.
  • Once everything is ready to go, heat a teaspoon of olive oil in a pan over a medium heat and add your chopped onions once you can feel the heat, until they become translucent.
  • Mix in your mushrooms to the onions and cook for 1 or 2 minutes, then add your diced chicken and cook until the chicken is visibly white. CB3
  • Measure out 150mls of boiling water into a heat-safe jug and add your reduced sodium stock cube, stirring until all lumps disappear. Then slowly pour this into your pan with the mushrooms, onions and chicken. Turn up the heat high and wait for the liquid to reduce. You can stir once or twice but not too often as it will take longer for the liquid to reduce.CB4
  • While you’re waiting, steam your broccoli until bright green and then run under cold water and drain (you can boil for about 1 minute however steaming is better to reduce vitamin losses).
  • When your chicken mixture has reduced, add 3 tbsp of light mayo to your pan and stir until creamy
  • Slowly add your 100ml of reduced fat milk and stir, cooking on a high heat for about 3  minutesCB6
  • Once the milk has reduced a little, add 3 tbsp of wholemeal flour and stir until creamy. You are looking for a yoghurt consistency – not too thick and not too runny. You can control this by adding more milk to thin or more flour to thicken.
  • Once you have your mixture, add in broccoli and combine.CB7
  • Grease a Pyrex/oven-safe dish and pour your mixture into the dish.
  • Crumble the feta evenly over the top and bake at 180°C for 10-15 minutes.

 

 

This dish is high in protein and is a good source of iron

 

 

CB8CB10Nutritional Information per serving:

273kcal; 15g carbohydrates; 8g fat; 29g protein; 11mg iron

CB11

Protein Pancakes

One of my favorite things about the weekend is that I have lots of free time to make brunch, the most important meal of the day!!

I usually head to the gym on Saturday mornings so protein pancakes are exactly what I need. Most of the blogs I read use whey protein powder for their pancakes and that’s absolutely fine but you can also get a cheaper, very easily absorbed, high quality protein from your diet. If you don’t use whey protein, these pancakes are perfect for your post-gym brunch!

The protein in these pancakes comes from egg whites and cottage cheese – don’t knock them till you try them!

Ingredients:

This recipe serves 2 – Makes 5 pancakes

PP Start

3 eggs

45g rolled oats

200g cottage cheese

2 Tablespoons of reduced fat milk (or any other milk you use)

1 teaspoon of vanilla extract

1 teaspoon of baking powder

1/2 teaspoon of baking soda

Pinch of salt

Optional toppings

  • Yoghurt
  • Mango
  • Mixed berries
  • Banana and strawberries

Method:

  • PP addAdd all the ingredients to your blender and blend until you get a batter, it should be as thick as yoghurt.mix
  • Add a little oil to a pan (you can a teaspoon of olive oil, light fry spray or whatever oil you usually use).
  • Heat your pan and once you can feel heat over the pan add your batter.
  • When you start to see little air bubbles in the batter, see picture below, flip the pancake and cook until light brown on both sides.

PP flipped

  • PP bubblesThis batter is very light and so take care when flipping each pancake for the first time as they may collapse in on themselves. Both sides of the pancake should be nicely browned. I usually heat the oven and put each pancake in until they are all cooked, this way they won’t be cold when you sit down to eat.
  • Serve immediately with your toppings of choice. I’ve used half a mango and some coconut yoghurt for mine. You can also wrap 2 and a half pancakes (one serving) in tinfoil or cling film and reheat the next day for breakfast but they are best served fresh.

PP final

Nutritional information per serving (with yoghurt&half a mango):

250kcal; 29g carbs; 4g fat; 21g protein; dietary fibre 3g.

This recipe is low fat, high protein and is a good source of potassium and vitamin C (when mango is added).

Jalapeño and Feta Turkey Burgers

This is a healthier version of the traditional burger with with all the taste! The recipe below makes 8 servings, you can freeze whatever you don’t use and have dinner made for the week ahead!

Makes 8 burger patties

 One serving = 1 turkey burger patty

startIngredients:

450g lean turkey mince

80g porridge oats

1 garlic clove (minced)

70g feta cheese

pepper (no need for salt)

2 egg whites

200g spinach

20g of Jalapeños – you can add as much as you like if you’re a fan of spicy food or just leave them out of the recipe if you’re not.

Method:

  • Chop spinach into small pieces and remove any stalks as these will stick out of your burger patties and make them harder to form.
  • Once the spinach is chopped, combine all ingredients into a bowl and mix together with a fork or with clean hands.

prep

  • Start to shape the burger patties by scooping up a handful of the mixture to form a ball and then pressing them flat. Don’t worry if they look a bit messy, they will combine when cooked.

patties

  • To cook the burgers, I used a George Forman for about 7minutes. You can use your oven grill if you don’t have a George Forman but it might take a little longer.
  • Serve immediately on a whole-wheat bun or you can chop into pieces and have a burger bowl (salad).
  • I had mine in a round whole-wheat pitta with tomato relish and lettuce with spinach, rocket, 50g beetroot and 70g sweet corn on the side (337kcal; 52g carbs, 6g fat and 26g protein).

final

Nutritional content per single turkey burger:

130kcal; 8g carbs, 3g fat, 17g protein.