May 16, 2024
Spiced Spinach Eggs
Ingredients
- 1 tbsp olive oil
- 2 onions, halved and thinly sliced (320g)
- 4 garlic cloves, chopped
- 1½ tbsp smoked paprika
- 500g passata
- 500ml vegetable stock, made with 2 tsp bouillon powder
- 150g red lentils
- 400g frozen spinach
- 400g can borlotti beans
- 10g basil, chopped
- 2 tomatoes, cut into wedges
- 8 eggs
Directions
- Heat the oil in a large, deep frying pan over a medium heat and fry the onions for 10 minutes, stirring occasionally, until softened. Stir in the garlic and paprika, then the passata and stock. Add the lentils and spinach. Bring to the boil, cover, then reduce the heat and simmer for 25-35 mins until the lentils are tender.
- Stir in the beans along with the liquid from the can, then add the basil and tomatoes. Make four gaps in the mixture using a spoon, and crack one egg into each. Cover and cook over a low heat for 5 mins until the eggs are just set.
- Serve half the lentil mixture with the four cooked eggs. Leave the remaining lentil mixture to cool completely, then keep chilled for up to three days. To serve, reheat in a smaller pan with a splash of water, then cook the remaining eggs as you did in step two, above.
Nutrition Facts - 1 Serving
- Calories: 476
- Protein: 34g
- Carbohydrate: 43g
- Fats: 15g
- Fibre: 16g
- Sugars: 13g
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
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