A source of high-quality protein, eggs are also among the few natural food sources of vitamin D
TWO MEDIUM EGGS contribute two-thirds of your RDA for vitamin D, which is important for keeping your bones and immune system healthy. They’re also a good source of folate, iodine, selenium, long-chain omega-3 fatty acids and vitamin A.
1. Individual tuna niçoise
Cook 50g green beans in a small pan of boiling water for 2–3 min, then drain and refresh. Transfer to a medium bowl, then mix with 1 chopped tomato, a few drained capers, 1tbsp snipped chives and 2tbsp reduced-fat dressing. Transfer to a serving plate and set aside. Soft-boil 1 egg in a pan of simmering water for 3 min, then drain and set aside until cool enough to handle. Meanwhile, heat a little spray oil in a griddle pan and cook a tuna steak for 1–2 min on each side until cooked to your liking. Peel and slice the egg in half, then serve on top of the tuna and the bean and tomato mixture.
2. Baked frittata
Preheat the oven to 180°C/ fan 160°C/gas 4 and put a 20cm shallow ovenproof dish in to warm. To serve 4, beat 6 eggs with 4tbsp skimmed milk in a bowl. Add 4 chopped spring onions and 1 large sliced tomato and stir well. Remove the preheated dish from the oven, then grease the base and sides with a little spray oil. Add 4 torn lean ham slices and 100g crumbled reduced-fat feta to the dish, then pour over the egg mixture and season with black pepper. Bake for 15 min or until the egg has set and the top is golden, then slice into 4 wedges and serve.
3. Thai-style noodles
To serve 2, beat 3 eggs with a little water in a small bowl. Heat a little spray oil in a wok, then pour in the egg mixture and cook for about 3 min, stirring, or until set in lumps. Transfer to a plate and set aside. Clean the wok, then spray with a little more oil and stir-fry 50g green beans with ½ thinly sliced red pepper and 1 thinly sliced carrot for 4 min. Add 1cm finely chopped fresh ginger, 3 sliced spring onions and a 150g pack straight-to-wok noodles, then stir-fry for a further 2 min. Stir through 1tbsp Thai curry paste, the cooked eggs and 4tbsp water, and cook over a high heat, tossing and stirring, until well mixed. Serve in bowls with lime wedges for squeezing.
4. Mexican-style brunch
To serve 4, heat a little spray oil in a frying pan, then fry 2 sliced red peppers over a medium heat until soft. Stir in 350g low-fat tomato and chilli sauce and cook until piping hot. Make 4 hollows in the mixture with a spoon, then crack an egg into each. Cover and cook for about 3 min or until the eggs are set to your liking. Scatter with parsley, then divide among 4 shallow bowls and serve with crusty bread.
5. Lunchbox filler
In a small bowl, beat 2 eggs with 1tbsp skimmed milk. Heat a little spray oil in a frying pan, then add the eggs and scramble. Stir through 1tbsp snipped chives, 1 chopped tomato and 1 chopped lean ham slice, then season with black pepper and take off the heat. Warm 1 flour tortilla in the microwave, then spoon on the egg mixture and wrap.
6. Quick kedgeree
For 4 people, put 6 eggs in a medium pan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 7 min. Drain, then set aside to cool. Meanwhile, heat a little spray oil in a frying pan, then gently fry 1 sliced onion until softened. Add 1tbsp curry paste with 225g brown rice and stir to coat, then pour in 600ml hot reduced-salt stock, cover and simmer for 6 min. Stir in 50g frozen peas and simmer for a further 4 min. Peel and quarter the eggs, then gently stir them through the rice with 2 peppered mackerel fillets, skinned and flaked, a handful of chopped parsley and 2tbsp low-fat natural yogurt. Cover and heat through for a couple of minutes, then divide between 4 shallow bowls and serve with lemon wedges.
7. Tomato crostini with fried egg
To make 1 crostini, put a slice of ciabatta under a medium-high grill for 2 min or until toasted. Turn, then brush the untoasted side with a little olive oil and
rub with 1 peeled garlic clove. Scatter over some halved cherry tomatoes, then season with black pepper and return to the grill for 2 min. Transfer to a serving plate, then scatter with chopped basil leaves. Heat a little spray oil in a non-stick frying pan, then fry 1 egg for about 5 min or until cooked to your liking. Serve the egg on top of the tomato crostini.
8. Hearty omelette
For 1 omelette, beat 2 eggs in a jug, then pour into a hot non-stick frying pan sprayed with a little oil and quickly swirl them around the pan. Use a spatula to pull the mixture away from the sides, then tip the pan to let the uncooked egg run underneath. When the top is nearly set, add a mixture of sweetcorn, chopped tomato, green pepper and red onion, sliced mushrooms and some grated reduced-fat mozzarella. Sprinkle over a pinch of dried mixed herbs, then put the pan under a hot grill and cook until the cheese bubbles.
9. Prawn wedges
To serve 4, beat 8 eggs in a bowl and season with black pepper. Heat a little spray oil in a frying pan and fry 2 sliced courgettes, 1 sliced garlic clove, 2 chopped tomatoes and 100g cooked and peeled prawns for 2 min. Pour in the eggs and stir for 1 min, then shake the pan to level the surface. Cook for a further 2 min, then put the pan under a hot grill for 2 min or until the top is set. Slice into 4 wedges.
10. Sweet pancakes
To make 4 medium pancakes, whisk together 75g plain flour, 2 eggs and 100ml skimmed milk in a mixing bowl until smooth and combined. Add another 100ml skimmed milk with 2tbsp runny honey and whisk until you have a smooth batter. Heat a little spray oil in a non-stick frying pan, then add a ladleful of the batter and cook for 2 min or until the top is set and the base golden, then flip over and cook on the other side for a further 2 min. Transfer to a plate, then repeat with the remaining batter. Add 4tbsp runny honey and a glug of whisky to the frying pan and bring to the boil, then reduce the heat and simmer for 1 min. Add 350g raspberries and cook for 1 min. To serve, divide the filling between the pancakes and fold them into quarters.