Breakfast protein -packed
Scrambled eggs (with wholemeal bread optional)
Servings: an adult
Preparation time : 5 minutes
5 minutes: the cooking time
Calories per serving:
scrambled eggs : 247kcal ( 1033 kJ)
2 slices of wholemeal bread : 190kcal ( 795kJ )
ingredients:
2 eggs
4 tablespoons semi-skimmed milk
2 slices of wholemeal bread
2 tablespoons low- fat spread
1 pinch of black pepper
Sprinkle with chopped chives option ( calories nominal)
The secret to perfect scrambled eggs is to carefully fold in the pan for curd , rather than a dry , quivering mess.
Lightly mix eggs and milk in a bowl. Melt the spread low fat in a pan and add the egg mixture. Cook over medium heat , stirring slowly and gently until they are just made large, soft curds . Serve eggs on bread slices , sprinkle with chives and season with a little pepper .
Tips:
To make green eggs , scramble your eggs with a handful (40 g) spinach ( 30kcal/125kJ ) .
Or you can try :
cold meat and cheese dish - for a lower calorie option , opt for lean meats like ham or roasted turkey , mild cheeses such as 30% or less fat cheese ripened semi-hard cheese "light" cheese. Accompany with fresh grapes and crackers.
Greek low fat yogurt topped with fresh fruit, such as strawberries and mixed nuts - packed with about 10 g of protein per 100 g Greek yogurt has almost twice the protein of regular yogurt.
smoked salmon and low-fat bagel with cream cheese - halve the bagel and toast . Spread cheese with low fat cream on one side of the bagel and top with salmon. Add a squeeze of lemon and a pinch of black pepper.
Scrambled eggs (with wholemeal bread optional)
Servings: an adult
Preparation time : 5 minutes
5 minutes: the cooking time
Calories per serving:
scrambled eggs : 247kcal ( 1033 kJ)
2 slices of wholemeal bread : 190kcal ( 795kJ )
ingredients:
2 eggs
4 tablespoons semi-skimmed milk
2 slices of wholemeal bread
2 tablespoons low- fat spread
1 pinch of black pepper
Sprinkle with chopped chives option ( calories nominal)
The secret to perfect scrambled eggs is to carefully fold in the pan for curd , rather than a dry , quivering mess.
Lightly mix eggs and milk in a bowl. Melt the spread low fat in a pan and add the egg mixture. Cook over medium heat , stirring slowly and gently until they are just made large, soft curds . Serve eggs on bread slices , sprinkle with chives and season with a little pepper .
Tips:
To make green eggs , scramble your eggs with a handful (40 g) spinach ( 30kcal/125kJ ) .
Or you can try :
cold meat and cheese dish - for a lower calorie option , opt for lean meats like ham or roasted turkey , mild cheeses such as 30% or less fat cheese ripened semi-hard cheese "light" cheese. Accompany with fresh grapes and crackers.
Greek low fat yogurt topped with fresh fruit, such as strawberries and mixed nuts - packed with about 10 g of protein per 100 g Greek yogurt has almost twice the protein of regular yogurt.
smoked salmon and low-fat bagel with cream cheese - halve the bagel and toast . Spread cheese with low fat cream on one side of the bagel and top with salmon. Add a squeeze of lemon and a pinch of black pepper.
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