Description

Protein and fibre-rich breakfasts help you feel fuller for longer, slow digestion and support blood sugar control. So why not try this nourishing, protein and fibre-rich scrambled eggs for breakfast?

Ingredients

· 3 medium eggs

· 1 tablespoon semi-skimmed (2% fat) milk or non-dairy alternative

· 125g cauliflower rice

· 30g (1 cup) raw spinach, chopped

· 3 small spring onions or scallions, chopped

· 1 medium green capsicum (bell pepper), diced

· 1 medium garlic clove, finely chopped

· 1 teaspoon olive oil

· Pinch of salt, to taste

· Pinch of black pepper, to taste

· Chilli flakes (optional)

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Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the cauliflower rice, spring onions, green pepper and garlic. Fry, frequently stirring, for three minutes or until the veggies begin to soften.

2. Whisk the eggs with milk, salt and black pepper. Add the spinach and eggs to the veggies, wait for the edges to start to set, and then use a spatula to move the egg and veggie mixture from one end of the pan to the other. Continue until the eggs are cooked to your liking (wet or slightly dry), then take the pan off the heat.

3. Transfer the veggie scrambled eggs to a plate and garnish with chilli flakes if you wish. Enjoy!

Notes

Swap eggs for scrambled tofu and semi-skimmed milk for a non-dairy alternative to make it protein-rich and saturated fat-free.

Nutrition

Serving Size: Per serving
Calories: 322
Sugar: 8g
Sodium: 344mg
Fat: 19g
Saturated Fat: 5g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 13g
Fiber: 5.4
Protein: 27g
Cholesterol: 541mg