Name: Scrambled eggs
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2 (Not suitable for freezing)
Ingredients: 2 tsp vegetable oil; ½ small red onion finely diced; ¼ red or green chilli deseeded and finely chopped (or to taste); Pinch of ground cumin; Pinch of ground coriander; Pinch of ground turmeric; 2 medium tomatoes chopped; 4 eggs beaten; A few coriander leaves chopped; 2 slices wholemeal toast or Indian flatbreads (chapatis)

Meal type: Breakfast, Main meal

Serves: 2 (Not suitable for freezing)

Preparation time: 5 minutes

Cooking time: 10 minutes

Heat the oil in a non-stick frying pan and fry the onions on a medium heat for 5 minutes until browned.
Add the chilli, spices and tomatoes, and fry for 2-3 minutes.
Add the beaten eggs to the pan, stir over the heat for 2-3 minutes until just scrambled, then add the coriander and serve on toast or flatbreads (chapatis).

Cook's tip

Add the chilli sparingly – you can always add more, but you cannot take it away.

Energy 1009kJ 240kcal 12%

Carbs 16.3g -

Fibre 3.3g 11%

Fat 16.3g Medium 23%

Saturates 2.9g Low 15%

Sugar 4.3g Low 5%

Salt 0.69g Low 12%

% = an adult's reference intake

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Ingredients

2 tsp vegetable oil

½ small red onion, finely diced

¼ red or green chilli, deseeded and finely chopped (or to taste)

Pinch of ground cumin

Pinch of ground coriander

Pinch of ground turmeric

2 medium tomatoes, chopped

4 eggs, beaten

A few coriander leaves, chopped

2 slices wholemeal toast or Indian flatbreads (chapatis)

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Cook's tip