Green Eggs
Posted by Teresa Cutter on Monday, September 3, 2012 ? 2 Comments?
Here?s a quick and healthy breakfast recipe from my new 80/20 ebook. ?It?s takes around 5 minutes to whip up and it fills me up all morning. I like to vary the veggies and cheese for a little variety and to be honest I also throw this dish together for my dinner if I?ve had a big day and don?t really want to fuss with any complicated dinners. The secret to cooking any green vegetable such as broccolini or asparagus is not to over cook them. ?You can steam or braise with water or a little vegetable stock until the colour changes to a vibrant bright green ? this only takes 1 ? 2 minutes and this is also when the flavour will be at it?s best. If you want to add more flavour zing ? toss the green veggies with a little olive oil, lemon, black pepper and a hint of chilli.
What?s good about it:
If I was going to list my favourite veggie of all time ? it would have to be the broccoli. Broccoli and broccolini are members of the cabbage family. This superfood veggie is high in fibre, to help lower cholesterol and keep you regular as well as being a good source of flavonoids called kaempferol that work as an anti-inflammatory to support optimum health. Eggs are a basic staple in my home and they make a quick + budget friendly protein rich meal that can help sustain lean muscle and support a healthy immune system.
1 bundle broccolini or asparagus
2 free range / organic eggs
1 tablespoon thick natural yoghurt
1 handful baby English spinach leaves
1 teaspoon pesto or salsa verde
30 g Persian feta
1 lemon
Steam or braise the broccolini or asparagus for 2 minutes until just cooked but still retain a slight crunch. Squeeze over a little lemon.
Whisk the eggs, yoghurt and spinach in a?bowl until combined.
Pour into a small frying?pan and cook over a low heat until the eggs are creamy?and fluffy.
Top the eggs with the steamed green veggies and top with pesto and fetta.
Grind over a little pepper and serve immediately.
Notes: Add an extra egg or a few extra egg whites if you?re really hungry or serve alongside ocean trout, salmon or extra veggie sides such as tomato and avocado.
Shaved Parmesan or a little Gruyere can be used in place of the feta if you like.
Serves 1
Nutrition per serve:
Protein 29 g
Carbs 1.8 g
Total fat 17 g
Saturated 6.7 g
Fibre 6g
Kilojoules 1180
Calories 282
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Filed under Breakfast, Recipes ? Tagged with antioxidants, broccoli, broccolini, dinner, gluten free, grain free, green eggs, heart healthy, high protein, low carb, Low gi, lunch, omega 3, organic eggs, paleo, pesto, protein, salsa verde, spinach, sugar free, sustained energy, vegetarian, weight loss, well-being, wheat free
Source: http://www.thehealthychef.com/2012/09/green-eggs/
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