Protein Rich Breakfast

Don't you just love meals that need little preparation or cooking?  I love cooking, but even I have my moments when a simple meal makes me happy.

This meal is great pre or post workout. With complete protein, a bit of carbohydrate, good fats and antioxidants. 

Make this a hearty lunch or breakfast. I have used fresh tomatoes here because they were in the garden. But there is nothing wrong with using tinned chopped toms. There is more lycopene in cooked tomatoes anyway. 

"Sometimes it is the simplest meal that satisfies the heart".

All rights to images reserved  (c)Alicia Lewis @ KitchenTakeovers

The Low Down:
This meal is a nutrition powerhouse. The eggs alone are pretty much a complete meal. Most of their nutrients are found within the yolk, the whites are mainly protein. If you are concerned about cholesterol and cardiovascular risk from eating eggs. Don't be, studies (1, 2) show there are no clinically significant effect between eating eggs and these risks. In fact, there is evidence (3,4) to support positive cardiovascular and cholesterol benefit, when eggs are a part of a balanced diet. There are healthy fats from both the eggs and the mackerel, antioxidants from the eggs, and tomatoes. 

Vitamin B12,  A, B3, B2, B6, Phosphorus, Selenium

Vitamin C, Potassium, Iron, Magnesium, Sodium, B5, Folate, B1

Vitamin E, Zinc, Manganese, Calcium, Copper 

Nothing more to say here - except- get cooking!

Protein Filled Hearty Breakfast

All rights to images reserved  (c)Alicia Lewis @ KitchenTakeovers


Serves 2

#As with all recipes on this blog unless otherwise stated they are my own; be kind enough to, link back to original, make, share and highlight - happy sharing #

All rights to images reserved  (c)Alicia Lewis @ KitchenTakeovers


Crack the eggs into a large bowl and discard shells. Whisk the eggs and 1/2 the butter together gently (if you whisk it too vigorously, I find the yolk breaks up too much and the eggs become a bit too chewy).
Leave to the side.

Chop the tomatoes into rough cubes and drain the excess liquid into the eggs mixture. Add the coriander leaving a few for decoration.

Place a non stick pan on medium heat and add the rest of the butter, give the egg mixture one final whisk and add to the pan once the butter has melted.  To get nice large pieces of cooked eggs, push the cooked outer edges to the centre of the pan and keep moving the eggs in this fashion till the mixture is cooked the way you want. 

Divide between two plates and enjoy...


Bon Appetite!!

All rights to images reserved  (c)Alicia Lewis @ KitchenTakeovers

***Disclaimer: Any of the information within this blog post and others on this site is for information and educational purposes only and is NOT intended to be taken as diagnosis, treatment, cure or  to prevent any disease. Any reader concerned about his or her health is advised to seek medical advice from their GP or relevant medical professional***

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