EGG

AND
PASTA
RECIPES
10 EGG
RECIPES

Poached Egg
 Ingredients: Tools and Utensils:
 1 large egg  deep large pan
 Water for boiling  slotted spoon
 Pinch of salt  kitchen paper
 Dash of vinegar

Procedure:
1. Use a deep, large pan to poach an egg. Fill it with plenty of water and add a
pinch of salt and a dash of white wine vinegar. This will help set the egg.
2. Bring the water to the boil and use a slotted spoon to create a whirlpool in
the water. Crack the egg into the middle of the whirlpool. You may want to
crack it into a ramekin first – using a separate vessel helps the egg keep its
shape.
3. Let the egg set for 3-5 minutes depending on how runny you want it. You
can use a slotted spoon to take it out and lightly squeeze it to test. Crack the
egg onto a plate and then tip it into the water. Time as follows. How long to
poach an egg:
 3 minutes for a completely runny yolk
 4 minutes for a slightly set yolk with a runny middle
 5 minutes for a firm yolk
4. Remove the poached egg from the boiling water using a slotted spoon and
place on kitchen paper to drain.
Low Calorie Easy Scrambled Eggs (Microwave Recipe)
Ingredients: Tools and Utensils:
 2 large eggs
 Microwave-proof bowl
 30 ml or 2 tbsp. milk  Fork
 Salt and ground black pepper  Microwave oven
 Toast and bacon to serve (optional)

Procedure:
1. Crack the eggs into a microwave-proof bowl or jug. Add the milk
and season with salt and ground black pepper, then whisk together
with a fork.
2. Place in the microwave and cook on HIGH for 1 min. Remove
from the oven and whisk with a fork. Return to the oven and cook
for a further 30 secs, stir again. The egg should be softly set.
3. Leave to stand for 1 minute before serving with toast. If you prefer
your scramble a bit firmer, cook for a further 20-30 seconds.

Salmon and Egg Breakfast Wrap

Ingredients: Tools and Utensils:
 2 large eggs, beaten
 Non-stick frying pan
 1 tbsp. chopped fresh dill or chives  Kitchen paper
 A pinch of salt and ground black pepper  Mixing bowl
 A drizzle of olive oil  Whisker
 2 tbsp. fat-free 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

Procedure:
1. In a bowl 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.

Pepper and Courgette Frittata

Ingredients: Tools and Utensils:
 1 medium courgette, trimmed  Knife
 1 yellow pepper, deseeded  Microwave-proof dish
 2 tsp vegetable oil  Microwave oven
 2.5 ml/1/2 tsp mixed dried herbs
 salt and freshly ground black pepper
 4 eggs
 25 g/1 oz cheddar cheese, grated

Procedure:
1. Chop the courgette and pepper into small, even squares. Place in a
micro-proof dish and add the oil, herbs and seasoning. Cover with
an upturned plate and cook on HIGH for 3 mins.
2. Beat the eggs together with 30ml/2tbsp water. Stir the vegetables,
then add the eggs, cover with an upturned micro-proof plate and
cook on HIGH for 1 min 30 secs. Stir well, pushing the cooked egg
into the middle of the dish, shake to level.
3. Cover with the plate and cook on HIGH for a further 2 mins. Leave
to stand for 3 mins. Scatter over the cheese and microwave on
HIGH for 1 min until the cheese is melted or, if liked, brown under
a hot grill. Remove from the dish and cut into squares. Serve warm
or cold.
Egg and Spinach Wraps
Ingredients: Tools and Utensils:
 3 large eggs  Small pan
 2 whole meal wraps  Knife
 2 tsp sweet chili dipping sauce  Clean board
 ½ red pepper, deseeded and thinly sliced
 1 tomato, seeded and chopped
 50g cucumber, thinly sliced
 1 small carrot, peeled and grated
 A handful of baby spinach leaves

Procedure:
1. Place the eggs in a small pan, cover with cold water and slowly
bring to the boil. When the water is boiling, reduce to a simmer
and cook for 7 mins.
2. Drain, rinse in cold water, tap and peel off the shells. This could be
done the night before and the eggs chilled until required.
3. Slice the eggs. Place the wraps in a clean board, spread a teaspoon
of sauce over each, leaving a 2cm clear border. Top with the
spinach leaves, sliced egg, pepper, tomatoes, cucumbers and carrot.
4. Drizzle over the remaining sauce. Fold over the side edges of the
wraps, then roll up the wrap encasing the filling. Wrap in foil or
paper and chill until ready to eat.

Farmhouse Pizza Omelette

Ingredients: Tools and Utensils:
 2 eggs  Mixing bowl
 85g chopped tomato  Frying pan
 25g mushrooms  Spatula
 20g Mozzarella
 1 thin slice lean ham torn into pieces
 sprinkling of chopped chives
 Salt and pepper

Procedure:
1. Break the eggs into the bowl and beat with the fork.
2. Pour the eggs into a hot frying pan and quickly swirl around the
pan. Pull the mixture away from sides, using the spatula, and tip to
let the uncooked eggs slip underneath.
3. When the top is nearly set, add the chopped tomatoes, sliced
mushrooms, ham and mozzarella. Sprinkle over the chives. Add
salt and pepper to taste.
4. Place the pan under a hot grill and grill until the cheese bubbles.

Veggie Breakfast Scramble

Ingredients: Tools and Utensils:
 A drizzle of olive oil  Non-stick frying pan
 80g mushrooms, sliced  Spatula
 A pinch of salt and ground black pepper
 4-5 cherry tomatoes, halved
 50g baby spinach, roughly shredded
 2 large eggs, beaten

Procedure:
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.

Smoky Bean Breakfast Pot

Ingredients: Tools and Utensils:
 1 rasher of smoked back bacon
 Microwave oven
 200g BBQ beans
 Microwave-proof bowl
 2 large eggs
 Microwave-proof plate
 Cocktail stick

Procedure:
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 center 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.

Courgette Frittata, Quick

Ingredients: Tools and Utensils:
 6 eggs  Frying pan
 30 ml/2 tbsp vegetable oil  Mixing bowl
 1 onion, sliced  Whisker
 2 courgettes, finely sliced
 75g/3oz Cheddar cheese, grated

Procedure:
1. Heat the oil in a frying pan, add onions and fry for 2 minutes until
soft.
2. Add courgettes and fry for 4 minutes until golden.
3. Beat eggs with salt and freshly ground black pepper. Pour eggs into
the pan; cook, stirring until egg has lightly set. Shake pan to level
surface; cook for 1 minute. Sprinkle over cheese and cook under
hot grill for 2 minutes until golden brown and bubbling.
4. Serve warm in wedges sprinkled with basil leaves, if liked.

Green Protein Pot

Ingredients: Tools and Utensils:
 2 large eggs
 Frying pan
 ½ avocado
 Mixing bowl
 25g baby spinach leaves, chopped
 Whisker
 25g mixed seeds
 Juice of ½ lime
 A drizzle of olive oil
 A pinch of chili flakes
 A pinch of salt

Procedure:
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 chili flakes with a
10 PASTA
RECIPES

Speedy sausage ragu with gnocchi recipe

Ingredients:
 2 tbsp olive oil, plus extra
(optional)
 454g pack 50% less fat
Cumberland sausages
 1 onion, sliced
 1 celery stick, roughly sliced
 5g fresh oregano, leaves chopped
 5g fresh rosemary, leaves
chopped
 ½ tsp crushed chillies
 2 tbsp balsamic vinegar
 400g tin chopped tomatoes
 400g tin cherry tomatoes
 3 tbsp tomato purée
 150ml red wine
 500g pack gnocchi
 10g rocket leaves, to serve
 Parmesan, to serve (optional)
Tools and Utensils:
 Large saucepan
Spaghetti and Easy Meatballs
Procedure:
1. Heat the oil in a large saucepan
over a high heat and squeeze the
sausage meat out of its skins and
into the pan in bite-sized pieces.
Add the onion, celery and carrot,
and cook for 3-4 mins until golden
in places. Add the herbs, crushed
chilies, balsamic vinegar,
tomatoes, tomato purée and wine;
stir well. Bring to the boil, then
reduce the heat and simmer for 8
mins, stirring occasionally, until
reduced and the sauce is thick;
season well.
2. Meanwhile, cook the gnocchi to
pack instructions. Drain well, then
stir into the sausage ragu. Serve
garnished with rocket; scatter with
grated Parmesan and drizzle with a
little extra olive oil, if you like.
Ingredients: Tools and Utensils:
 1 pound spaghetti  Oven
 1 (25 oz.) jar tomato sauce  Large pot
 1 ½ pounds ground beef
 Colander
 ½ cup bread crumbs, soaked in ¼ milk  Large wide saucepan
 ½ cup grated parmesan  Large bowl
 ¼ cup chopped fresh parsley  Tongs
 1 egg, beaten  Baking sheets
 2 cloves garlic
 1 ½ teaspoon kosher salt

Procedure:
1. Preheat oven to 375°F. In a large pot of boiling salted water, cook
spaghetti, stirring often, until al dente, about 10 minutes. Drain
well in a colander. In a large, wide saucepan or deep skillet, heat
tomato sauce over low heat while you proceed.
2. While pasta is cooking, combine beef, soaked bread crumbs,
cheese, onion, parsley, egg, garlic and salt in a large bowl. Form
mixture into balls slightly larger than golf balls. (They will shrink
as they cook.) Lay meatballs out on two nonstick or oiled baking
sheets and bake in oven until nicely browned, about 10 minutes.