On the Menu: Eggs-ellent and versatile powerhouses
A standalone source of protein, eggs offer a light meal option that is both nutritious and inexpensive
Nowadays, nutrition guidelines recommend that if your blood cholesterol levels are normal, you can enjoy up to seven eggs a week. An egg a day is okay.
For those on a cholesterol-lowering diet, there’s no need to cut them out. Just reduce to four-six eggs a week. Good news for slimmers, as the average egg contains just 87 calories and is a source of zinc, iron, iodine, vitamins A, D, E and some B vitamins.
So for most of us, it simply boils down to eating eggs in moderation. Who would have guessed.
Cold salmon frittata
I made this delicious light meal with the help of Donnagh at the Bunratty Cookery School. I left the seasoning to you. Serve with a rocket salad and horseradish dressing which is very hot and full of flavours.
To make the horseradish dressing: in a small bowl mix one teaspoon of horseradish with one tablespoon of milk and drizzle over the salad. You will need only a small amount of dressing.
Alternatively, serve with a vine tomato salad with a lemon olive oil. Slice the tomatoes thinly and arrange on a flat serving dish, grate the rind of a lemon over the tomatoes using a very fine grater and using only the yellow of the lemon as the white of the skin is bitter. Drizzle with a good quality olive oil. Leave to come to room temperature to allow the flavours to infuse.
300g potatoes, cooked
6 medium-sized eggs
100ml low-fat milk
60g reduced-fat cheddar cheese, grated, to sprinkle over the top
1 salmon fillet, steamed or grilled
Pan fry the courgette and peppers until golden, add onion and cook until soft.
Whisk eggs and add milk and black pepper.
Slice the potatoes and add to pan.
Add egg mix and the salmon. Sprinkle the cheese over the top. Turn down heat and continue cooking until nearly set. Finish under a moderate grill until golden brown. Serve hot or cold with salad.
Baked eggs with spinach & tomato
Recipe courtesy of Good Food magazine. I love this quick and simple light snack.
100g bag spinach
400g can chopped tomatoes
1 clove crushed garlic
1 tsp chilli flakes
1 tsp dried oregano
Lots of black pepper to season
Heat oven to 200°C/180°C fan. Put the spinach into a colander and pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water and divide between four small ovenproof dishes. (You can take a short cut and just let the oven do the wilting.)
Mix the tomatoes and garlic with the chilli flakes and some seasoning, then add to the dishes with the spinach. Make a small well in the centre of each and crack in an egg. Bake for 15 mins or more depending on how you like your eggs. Serve with crusty wholegrain seeded bread and salad, if you like.
Serving suggestions: cube of melted goat’s cheese, drizzle of chilli oil, sprinkle of black olives or handful of capers.