This blood sugar-friendly, protein-rich, low-carb meal of roasted parsnips, scrambled eggs and garlic-sauteed spinach is guaranteed to satisfy you for hours. 

The plate method of filling half your plate with non-leafy vegetables, a quarter with lean, good-quality proteins and the last quarter with wholegrains or starchy carbohydrates may benefit you if you hate counting calories and weighing your food. It is a flexible approach that helps you moderate your carbohydrate intake without overthinking and ensures you eat enough of the nutrients – proteins and fibre – that support blood sugar control. 

Eggs and spinach are the key sources of protein in this meal. Spinach is also a source of fibre, with tomatoes and parsnips providing carbohydrates and fibre. 

Nutrient Spotlight

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  Per serving, this meal provides 1318 mg or 37.6% of the daily RNI of potassium.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 212 mcg or 71% of the RNI of folate.

Selenium – is an antioxidant that works with vitamin E to prevent damage from free radicals. Low selenium levels raise the risk of inflammation and associated diseases, including cancer and cardiovascular disease. This meal provides 38mcg or 63% of the RNI of selenium for females per serving.

Vitamin A – is crucial for vision, proper growth and development, immunity and skin health. This meal provides 514mcg or 73% of the RNI of vitamin A per serving. 

Calcium – is crucial for healthy bones and teeth, regulating heartbeat, blood clotting, and blood pressure control. This meal provides 261mg or 37% of the RNI of calcium per serving.

Iron – plays a central role in transporting oxygen around the body. It also plays vital roles in energy and DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 5mg or 36%of the RNI of iron for females per serving.

Serves: 3 | Prep time: 10 mins | Cook time: 35 mins

Ingredients

For the parsnips

• 3 medium parsnips, sliced in half lengthways
• 1 level teaspoon sweet paprika
• ½ teaspoon ground cumin
• Pinch of salt and black pepper, to taste
• 1 teaspoon olive oil 

For the eggs

• 6 large eggs
• 6 tablespoons of milk
• 2 large spring onions, finely chopped
• Pinch of salt and black pepper, to taste
• 1 tablespoon olive oil

For the spinach

• 1 large garlic clove, finely chopped
• 300g baby spinach leaves
• 1 teaspoon olive oil 
• Pinch of salt, to taste 

Directions

1. Preheat the oven to 200C (400F), then line a baking tray with parchment paper. Put the parsnips in a medium bowl, add the remaining ingredients and toss well to combine. Place the parsnips on the baking tray and bake for 25-30 minutes or until golden brown and tender. 
2. Whisk the eggs with salt and black pepper. Heat olive oil in a large non-stick frying pan, add the spring onions and fry for ten seconds. Add the eggs and wait for the edges to start to set, then use a spatula to move the eggs 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 and set aside.
3. Add olive oil to a large non-stick saucepan. Add the garlic and allow to cook for 10 seconds without burning, then add the spinach, frequently stirring until it wilts. Take the saucepan off the heat and season with a pinch of salt. 

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