If the morning rush often leaves you skipping breakfast or grabbing a quick fix on-the-go, we've got just the thing to help. British Lion eggs ambassador Helen Skelton has teamed up with a nutritionist to develop some quick, easy and nutritious egg recipes that you can make at home or in the office. Not only are they tasty, but they could help you save money too, with the cheapest dish costing just £1.02 per portion. Click through to see the full array of protein-packed breakfast recipes from eggrecipes.co.uk...
Salmon and Egg Breakfast Wrap
Serves 1
Prep time: 5 minutes
Cooking time: 2 minutes
Cost: £1.96 a portion
Ingredients
• 2 large British lion eggs, beaten
• 1 tbsp chopped fresh dill or chives
• A pinch of salt and freshly ground black pepper
• A drizzle of olive oil
• 2 tbsp fat free Greek yogurt
• A little grated zest and a squeeze of lemon juice
• 40g smoked salmon, sliced into strips
• A handful of watercress, spinach and rocket leaf salad
Method
1. In a jug beat the eggs, herb, salt and pepper. Heat a non-stick frying pan, add the oil and then pour in the eggs and cook for one minute or until the egg on the top has just set.
2. Flip over and cook for a further one minute until the base is golden. Transfer to a board to cool.
3. Mix the yogurt with the lemon zest and juice and plenty of ground black pepper. Scatter the smoked salmon over the egg wrap, top with the leaves and drizzle over the yogurt mix.
4. Roll up the egg wrap and wrap in paper to serve.
Smoky Bean Breakfast Pot
Serves 1
Prep time: 2 minutes
Cooking time: 4 ½ minutes
Cost: £1.96 per portion
Ingredients
• 1 rasher of smoked back bacon
• 200g BBQ beans (see cook's tip*)
• 2 large British Lion eggs
Method
1. Place the bacon on a microwave-proof plate, cover with a piece of kitchen paper to prevent spattering and cook on high** for one and a half minutes. Leave to stand.
2. Place the beans in a microwave-proof bowl, cover loosely and cook on high for one and a half minutes. Stir well. Make two holes in the centre of the beans and crack an egg into each hole.
3. Use a cocktail stick to pierce the yolk and cook on high for one and a half minutes. Leave to stand for one minute.
4. Snip the bacon into pieces and scatter over the top of the beans and eggs. Serve with toast.
*Cook's tip: To make your own BBQ beans add one tsp Worcestershire sauce, one tsp balsamic vinegar, a dash of tabasco sauce and one tbsp brown sauce to a 400g can of reduced fat and sugar baked beans and mix well. They can be stored in the fridge in a covered bowl, for up to three days.
**All timings are based on 900W Microwave oven
Muesli and Berry Egg Wrap
Serves 1
Prep time: 2 minutes
Cooking time: 2 minutes
Cost: £1.54 per portion
Ingredients
• 2 large British Lion eggs
• 25g low sugar muesli
• ½ tsp ground cinnamon
• A drizzle of sunflower oil
• 75g of mixed raspberries and blueberries
• 3 tbsp fat free Greek yogurt
• A drizzle of honey
Method
1. Beat the eggs with the muesli and cinnamon. Heat the oil in a non-stick frying pan, pour in the eggs and cook over a medium heat for two minutes.
2. Use a spatula to push the cooked egg into the centre of the pan and allow the runny egg to fill the space. Repeat until no more runny egg is left.
3. When the base is golden, transfer the omelette to a plate
4. Scatter over the fruit and top with yogurt and honey. Fold over and serve.
Micro Mexican Pot
Serves 1
Prep time: 5 minutes
Cooking time: 4 ½ minutes
Cost: £1.54 per portion
Ingredients
• 1 tsp sunflower oil
• ½ small red onion, sliced
• ½ red pepper, deseeded and sliced
• 4-5 cherry tomatoes, halved
• ¼ fresh red chilli, chopped (or ½ tsp chilli flakes)
• 50g red kidney beans, drained
• ½ ripe avocado, peeled and diced
• 2 large British Lion eggs
Method
1. In a medium micro-proof dish, mix the oil, onion and pepper. Cover the dish with a microwave-proof plated and cook on high* for two minutes.
2. Add the cherry tomatoes, chilli, kidney beans and avocado and mix well. Cook on high for one minute.
3. Make two holes in the mixture and then carefully crack an egg into each hole. Take a cocktail stick and pierce the egg yolks a few times – this stops them exploding during cooking.
4. Cover with the plate once more and cook on high for one and a half minutes.
5. Leave to stand for one minute. Serve with sliced wholemeal pitta bread.
* All timings are based on 900W Microwave oven
Moroccan egg wrap
Serves 1
Prep time: 5 minutes
Cooking time: 1 ½ minutes
Cost: £1.02 per portion
Ingredients
• 1 tsp olive oil
• 3 spring onions, trimmed and sliced
• 1 small clove garlic, crushed
• 100g chick peas, drained
• 2 large British Lion eggs, beaten
• A pinch of salt and freshly ground black pepper
• 1 tsp harissa paste
• 1 wholemeal seeded wrap
• 2 tbsp flat parsley, chopped
Method
1. Heat a small non-stick frying pan, add the oil, spring onion, garlic and chick peas, cook for one minute, stirring continuously.
2. Beat the eggs with seasoning and then add to the pan. Continue to cook for a further 30 seconds, stirring until the eggs are scrambled to your liking. Stir in the harissa paste.
3. Spoon the mixture down centre of a wholemeal wrap. Scatter over the parsley. Fold in the two ends, then roll up the wrap to enclose the filling.
4. Serve sliced in half.
Green Protein Pot
Serves 1
Prep time: 3 minutes
Cooking time: 7 minutes
Cost: £1.34 per portion
Ingredients
• 2 large British Lion Eggs
• ½ avocado
• 25g baby spinach leaves, chopped
• 25g mixed seeds
• Juice of ½ lime
• A drizzle of olive oil
• A pinch of chilli flakes
• A pinch of salt
Method
1. Place the eggs in a small pan, cover with cold water and then place on the hob and bring to the boil. Reduce the heat and simmer for seven minutes.
2. Meanwhile, roughly mash the avocado and place in a portable tub with a lid. Add the spinach, seeds, lime, oil and chilli flakes with a little pinch of salt. Mix well.
3. Drain the eggs and rinse under cold water, tapping the shells. When the eggs are cold enough to handle, peel away the shells. Cut the eggs in half and place on top of the avocado mix.
Veggie Breakfast Scramble
Serves 1
Prep time: 3 minutes
Cooking time: 4 minutes
Cost: £1.40 per portion
Ingredients
• A drizzle of olive oil
• 80g mushrooms, sliced
• A pinch of salt and freshly ground black pepper
• 4-5 cherry tomatoes, halved
• 50g baby spinach, roughly shredded
• 2 large British Lion eggs, beaten
Method
1. Heat a small non-stick frying pan, add the oil and mushrooms and season to taste. Cook over a high heat, for about two minutes, or until the mushrooms are browned and have given up their juices.
2. Add the cherry tomatoes and spinach leaves and continue to cook, stirring for a minute or until the spinach has wilted.
3. Add the eggs and cook for a further 30 seconds, stirring until the eggs have scrambled to your liking. Serve with wholemeal toast.
