Eggs and bacon might sound like an unlikely inclusion in a healthy cookbook but cook in the right way and served with one or two vegetables provides a perfect balance of carbohydrates, protein and fat.
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Ingredients:
4 Eggs
4 Lean Cut Bacon Rashers (all excess fat trimmed)
4 Multi-Grain English Muffin Halves
Handful Fresh Spinach Leaves
Spicy Tomato Salsa:
12 Cherry Tomatoes (finely diced)
1/4 Red Onion (finely diced)
1 Fresh Red Chilli
Juice of 1/2 Lime
1 Tbsp Chopped Coriander
Method:
1. To make the spicy tomato salsa, combine all the ingredients in a small bowl and set aside.
2. Bring a lard saucepan or deep frying pan of water to a simmer. Crack the eggs and gently slip them, one at a time, into the simmering water. Cook for 3-4 minutes, or until the egg whites are opaque and the yolk is still quite soft. carefully lift out the eggs with a slotted spoon and drain.
3. Preheat the grill to high and cook the bacon until crisp. Meanwhile, toast the muffin halves.
4. To serve, layer the muffins with a handful of spinach leaves, the bacon and top with a poached egg and a spoonfull of tomato salsa. Garnish with coriander.
Cook’s Tips: To minimise the spreading of the egg whites when poaching the eggs, break the egg into a teacup, then gently slip the egg into the water. Some cooks also like to add a dash of vinegar or lemon juice to the water before they poach the eggs. This helps the egg white to set, but may also flavour the eggs slightly.
Per Serve:
Calories: 270
Protein: 23g
Carboydrates: 27g
Fibre: 5g
Fat: 8g
Note: The Low GI Diet Cookbook has the original recipe but I’ve made a couple of ingredient adjustmenets to suit my requirements. Enjoy ladies!
