Four breakfast recipes with eggs

Posted on 26 June 2014

Abigail Donnelly, group editor of Woolworths TASTE magazine, shares four ways to make a delicious and healthy breakfast with eggs.

Spicy kedgeree with soft-boiled eggs and trout
Serves 2

What to do
½ red onion, thinly sliced
1 tablespoon red Thai curry paste
250g brown rice, cooked
50g mangetout, julienned
Freshly ground black pepper
150g trout
2 free-range eggs, soft-boiled
2 spring onions, finely sliced

Heat a non-stick pan over medium heat. Brown the onion and then add curry paste, cooking for one minute before adding the rice and mangetout. Season with freshly ground black pepper. Blanch the trout for three minutes in a simmering pan of water, then remove and allow to rest. Add the spicy rice to a serving dish and flake the trout over it. Top with the soft-boiled eggs and garnish with spring onions.

Egg-white omelette with scrambled-egg filling, served with baby spinach and mushrooms
Serves 1

What you need
1 ½ teaspoons extra-virgin olive oil
75g white button mushrooms, halved
100g baby spinach
2 free-range eggs, separated
Salt and freshly ground black pepper
50ml milk
2 tablespoons parsley, chopped

Preheat the oven to 180°C. Heat ½ teaspoon of olive oil in a non-stick pan and fry the mushrooms till brown and cooked. In a pot of simmering water, blanch the baby spinach for about 20 seconds till wilted, then remove from the heat and drain off any excess water. Heat ½ teaspoon of olive oil in a non-stick pan. Season the egg yolks with salt and black pepper, add the milk and whisk well before soft-scrambling. In a separate non-stick pan heat ½ teaspoon of olive oil. Whisk the egg whites till soft-peak stage, season with salt and pepper and add to the pan. Leave it on the heat and brown the bottom of the omelette slightly before finishing in the preheated oven. Bake for two to three minutes or till the egg has cooked. Fill it with the scrambled egg yolks, browned mushrooms and baby spinach, and then fold. Garnish with parsley.

Stuffed eggs with peach and basil
Serves 2

What to do
4 free-range eggs, boiled and halved
1 tablespoon fat-free smooth cottage cheese
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
½ red chilli, deseeded and finely chopped
Salt and freshly ground black pepper
1 ripe peach
¼ cucumber, thinly sliced
10g fresh basil leaves
½ t red chilli, finely chopped

Remove the yolks from the boiled eggs and add to a mixing bowl along with the cottage cheese, chives, parsley and chilli, season and mix well. Spoon the mixture back into the halved eggs. Cut the peach in half and remove the pip before slicing into wedges. Arrange the eggs and peaches on a serving dish, along with the cucumber slices, and scatter with basil leaves. Garnish with chilli.

Sweet-potato cakes with poached egg, asparagus and mustard vinaigrette
Serves 2

What to do
2 sweet potatoes
2 tablespoon chickpea flour
½ red onion, grated
15g fresh coriander leaves, chopped
Salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
75g asparagus spears
2 free-range eggs, soft poached
micro-herbs

Dressing
1 teaspoon Dijon mustard
½ teaspoon honey
½ teaspoon white-wine vinegar
Salt and freshly ground black pepper
½ teaspoon extra-virgin olive oil

Preheat the oven to 180°C and roast the sweet potatoes for 45 minutes till cooked. Spoon the flesh into a mixing bowl with the chickpea flour, onion and coriander, season with salt and freshly ground black pepper and then mix well. Mould into two patties and allow to rest for five minutes. Heat the olive oil in a non-stick pan and fry the patties till golden. Blanch the asparagus till just cooked and cut each spear into four pieces. Plate each patty on a serving dish, scattering the asparagus around it. Top the patty with a soft-poached egg and season. For the dressing, place the mustard, honey and white-wine vinegar in a mixing bowl and season. Whisk well while adding the olive oil. Top the poached egg with micro-herbs and drizzle with the dressing.

For the perfect soft-boiled egg
Boiling water
1 free-range egg

Bring the water to a boil before placing the egg in it. Boil for exactly five minutes before removing the egg and allowing it ?to cool on its own before shelling it.

For the perfect poached egg
500 ml water
1 tablespoon white vinegar
1 free-range egg

Bring the water to a gentle simmer over medium heat. Add the vinegar and use a whisk to create a whirlpool in the centre. Crack and gently drop the egg in the centre of the circulating water. Don’t poke or fiddle with the egg; allow the circulating water to hold it together. Poach for three minutes or till the egg white is fully cooked. Remove using a slotted spoon.

Is it true that eggs are high in cholesterol?
The South African Heart and Stroke Foundation recommends: ‘Those at risk, who have a family history of high cholesterol, have established atherosclerotic disease or are suffering from type I or II diabetes, should not consume more than 200mg of cholesterol per day.’ So it’s not a good idea to cook an egg every morning. However, if you’re not at risk you can happily enjoy an egg a day, provided that it replaces a portion of meat for the day and the rest of your day’s dietary intake is healthy and well balanced. Irene Labuschagne adds: ‘The best cooking methods for eggs are to boil or poach them.’

To see the beautiful photos of the finished dishes read Mediclinic Family magazine.

The information provided in this article was correct at the time of publishing. At Mediclinic we endeavour to provide our patients and readers with accurate and reliable information, which is why we continually review and update our content. However, due to the dynamic nature of clinical information and medicine, some information may from time to time become outdated prior to revision.

Published in Nutrition