British Lion eggs has developed a range of quick to cook, protein-rich recipes, specific to a variety of life stages; kids, slimmers, fitness fans, pregnant women, older people and vegetarians.
Eggs are an excellent source of protein – in fact they are known as a ‘perfect’ protein because they contain all the amino acids we need. On top of this, eggs contain a wealth of vitamins and minerals. They are rich in vitamin D, which is a good source of DHA – one of the omega-3 fatty acids. They are also rich in selenium.
They contain more than 100% of the RI (Reference Intake) for vitamin B₁₂ in addition to vitamin A, vitamin B₂ (riboflavin), folate, biotin, pantothenic acid, iodine and phosphorus. In fact, eggs are like nature’s multivitamin as well as being relatively inexpensive when compared to other high-protein foods such as meat.
These appetising recipes champion the mighty egg, combining it with other nutrient packed ingredients to create well-balanced, healthy meals.
Spinach omelette with salmon
Serves: 1
Preparation time: 5 mins
Cooking time: 5 mins
Ingredients:
- 75g frozen peas
- 15g butter
- 25g baby spinach, roughly chopped
- Freshly grated nutmeg (optional)
- 2 large British Lion eggs
- Salt and freshly ground black pepper
- 1 (213g) can red salmon, skinned and flaked
- 15g cheddar cheese, grated
Method:
- Put the peas in a small pan, cover with boiling water from the kettle and bring to the boil. Simmer for 2 mins, then drain.
- Melt the butter in a nonstick frying pan. Add the spinach, nutmeg and season. Cook over a medium heat for 1 min until wilted.
- Beat the eggs with seasoning, pour into the pan with the spinach and mix well. Cook the omelette over a medium heat, pushing the cooked egg into the centre of the pan and allowing the runny egg to fill the space, until all the raw egg has set.
- Remove from the heat, scatter the peas, salmon and cheese over the omelette, then return to the heat and cook for a further minute until the cheese has melted. Tilt the pan and fold the omelette and slip it onto a warm plate. Serve straight away.
Sweet potato, tuna & sweetcorn tortilla
Serves: 4
Preparation time: 5 mins
Cooking time: 10 mins
Ingredients:
- 1 sweet potato, peeled
- 1 tbsp olive oil
- 4 spring onions, trimmed and sliced
- 100g broccoli in small florets
- 1 (60g) can sweetcorn, drained
- 1 (120g) can no-drain tuna
- 75g Cheddar cheese, grated
- 6 large British Lion eggs
- Salt and freshly ground black pepper
- 150ml natural yogurt
- 2 tsp mint sauce
- Grated carrot and cherry tomatoes to serve
Method:
- Cut the potato into 2cm cubes, place in a micro-proof dish with a spoonful of water. Cover with clear film, pierce and microwave on HIGH for 4 mins until tender.
- Heat the oil in a medium non-stick frying pan. Add the spring onions, broccoli and sweet potatoes and saute for 2 mins until soft. Stir in the corn and tuna.
- Beat the eggs with seasoning. Pour over the vegetables and cook for 3 mins or until set. Sprinkle over the cheese and cook under a hot grill for 2 mins or until the top is set.
- Mix the yogurt and mint together. Cut the tortilla into wedges and serve with a grated carrot and cherry tomato and a little yogurt sauce.
For more information, please call the British Egg Information Service on 020 7052 8899 or go to www.eggrecipes.co.uk
