41
Mexican Eggs
Kick start your day with this delicious and
remarkably healthy recipe. With very little
preparation required and less than five minutes
cooking it also makes a quick and tasty
midweek supper.
Serves
2
Preparation time
15-20 minutes
Cooking time
5 minutes
Method
1
Prepare your guacamole and salsa
2
For the guacamole, skin and stone the avocado, roughly mash
it and add in lime juice, 2 spring onions finely chopped and a
handful of chopped coriander leaves. Mix and season
3
For the salsa, finely chop your skinned tomatoes, place in a
bowl and add 2 finely sliced spring onions, 1 finely chopped red
chilli (de-seeded if you don’t want it too spicy), a little chopped
coriander, 1 tbsp olive oil and seasoning. Mix and adjust seasoning
if needed
4
Warm the beans through in a small pan and prepare your
scrambled eggs
5
To assemble, place 2 muffin halves on each plate, pile on beans,
top those with the scrambled eggs and finish off with guacamole
and salsa. Serve with sour cream on the side and a glass of milk.
Nutritional information
PER SERVING:
•
Calories: 847 kcal
•
Protein: 29g
•
Fat: 60g
•
Carbohydrate: 44g
•
Fibre: 17g
•
Vegetarian:
✔
•
Lactose free:
✖
(Leave out sour cream to make it lactose
free and use an enriched soya/rice milk to increase your
calcium intake)
Ingredients
•
2 Genius English muffins,
halved and toasted
•
1 tin (400g/14oz) of black beans
or refried beans
•
1 avocado, destoned
•
1 lime
•
1 bunch spring onions, finely sliced
•
2 large tomatoes, skinned
•
1-2 tbsp sour cream
•
4 large eggs
•
A small bunch coriander
•
1 red chilli
•
Olive oil
•
Salt and pepper
•
Butter
This recipe is
sponsored by:
LIVING WELL
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If you would
like to speak to one of our dietitians please contact our Helpline Monday to Friday,
9am to 5pm on
0333 332 2033
or email us at
.
Low fat dairy products contain as much calcium as full fat
versions, so try to choose semi skimmed or skimmed milk and
low fat yoghurt and cheese if you are watching your weight.
