Wendy's Fitness for life
44U Plan
This months NEW recipes -
February
February
This February, we’re highlighting the nutritional benefits of eggs, so all of this month’s recipes feature eggs as a key ingredient.
And since February also includes Valentine’s Day, don’t forget our previous special Valentine’s menus.
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Sausage and egg pie
Serves: 8 Kcals 565
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350g (12oz) ready-made shortcrust pastry
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4 teaspoons wholegrain mustard
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900g (2lb) good quality sausage meat
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1 bunch spring onions, sliced
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1 teaspoon mixed dried herbs
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4 large British Lion eggs, beaten
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Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6. For the filling, mix the sausage meat together with the onions and herbs. Thinly roll out two thirds of the pastry and use to line the base and sides of a 20cm/8in, deep, loose-based cake tin. Trim the pastry level with the top of the tin.
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Brush the pastry with 15ml/3tsp of the mustard. Spoon in two thirds of the sausage meat, then make 4 deep holes, large enough to crack the eggs into. Carefully crack an egg into each hole. Cover with the remaining sausage meat, pressing it down firmly around the edges.
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Thinly roll out the remaining pastry and cut out a 20cm/8in round, using the cake tin as a guide. Brush with remaining mustard and place mustard side down on top of the sausage meat. Brush the top with the remaining beaten egg; fold the edges of the pastry on the sides of the tin, down over the edge of the lid; crimp to seal. Make a steam hole in the centre and use any trimmings to make decorations for the top. Brush with remaining egg.
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Stand the pie on a baking sheet and bake for 30-35minutes or until golden brown. Leave to cool in the tin for 15minutes before cutting into wedges to serve warm. Alternatively, cool, then chill and serve cold with salad.
Drunken noodles with boiled egg
Serves: 4, Kcals 470
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4 medium British Lion eggs, boiled
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1 tbsp vegetable oil
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2 chicken breasts, sliced into strips
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1 onion, finely sliced
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5cm piece ginger, peeled and grated
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2 garlic cloves, crushed
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1 x 400g vegetable stir fry pack
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2 tbsp oyster sauce
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2 tbsp fish sauce
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1/2 tbsp rice wine vinegar
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250g thick rice noodles
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1 tsp toasted sesame seeds
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a large handful of coriander, roughly chopped
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1 lime, cut into wedges
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Heat the oil in a wok or large frying pan over high heat. Add the chicken and fry for around 5 minutes, until golden and cooked through. Remove the chicken from the pan and set aside.
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Add the onion, ginger and garlic to the wok and cook for 2 minutes, then add the vegetable stir fry pack and fry for a further 3 minutes. Add the chicken a back to the pan along with the oyster sauce, fish sauce and rice wine vinegar and cook for 1 minute.
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Cook the rice noodles according to the pack instructions. Then drain and stir in the chicken and vegetables.
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Bring a medium saucepan of water to the boil and add the eggs. Simmer for 7 minutes until just set. Peel the eggs and slice in half.
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Divide the noodles between 4 shallow bowls and top with the eggs. Sprinkle over the sesame seeds and garnish with coriander before serving with the lime wedges.
Omit the chicken and oyster sauce and swap it for tofu and soy sauce to make this dish vegetarian.
https://www.egginfo.co.uk/recipes/drunken-noodles-boiled-egg
Indian omelette (V)
Serves: 4, Kcals 225
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8 large British Lion eggs
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Some olive oil
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1 onion, chopped
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4 tomatoes, chopped
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1 green chilli, deseeded and chopped
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1 tbsp Garam masala
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1 tbsp curry powder
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2 tsp cumin
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Salt to season
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Coriander, chopped, to garnish
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Heat the oil in a non-stick frying pan, add the onion and fry for 4 minutes until soft. Stir in the chilli, the tomatoes and the spices and cook for 1 minute. Remove from the heat and divide into four.
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Heat a little oil in the frying pan, add one quarter of the tomato mixture to the pan, then pour in a quarter of the beaten eggs.
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Cook over a medium heat pushing the cooked egg towards the centre of the pan until no runny egg remains.
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Cook for a minute more until the base is golden
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Fold the omelette in the pan and tip onto a warm plate. Garnish with chopped coriander.
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Repeat to make 3 more omelettes in the same way.
Farmhouse pizza omelette
Serves: 1, Kcal 240
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2 eggs
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85g chopped tomato
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25g mushrooms
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20g Mozzarella
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1 thin slice lean ham torn into pieces
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sprinkling of chopped chives
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Salt and pepper
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Break the eggs into the jug and beat with the fork.
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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.
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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.
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Place the pan under a hot grill and grill until the cheese bubbles.
Salmon and egg breakfast wrap
Serves: 1, Kcals 261
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2 large, beaten
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1 tbsp chopped fresh dill or chives
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A pinch of salt and freshly ground black pepper
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A drizzle of olive oil
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2 tbsp fat free Greek yogurt
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A little grated zest and a squeeze of lemon juice
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40g smoked salmon, sliced into strips
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A handful of watercress, spinach and rocket leaf salad
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In a jug 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.
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Flip over and cook for a further one minute until the base is golden. Transfer to a board to cool.
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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.
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Roll up the egg wrap and wrap in paper to serve.
https://www.egginfo.co.uk/recipes/salmon-and-egg-breakfast-wrap
Air fryer egg cups
Serves 4
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Non-stick cooking spray
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4 large British Lion eggs
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1 cup diced veggies of choice
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1 cup grated cheese
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4 Tbs double cream
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1 Tbs chopped coriander
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Salt and pepper
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Grease 4 ramekins
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In a medium bowl, whisk eggs, vegetables, half the cheese, double cream, coriander, and salt and pepper together
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Divide between the ramekins
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Place ramekins in the air fryer basket
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Set temperature to 150 C for 12 minutes
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Top the cups with remaining cheese
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Set air fryer to 200 C , cook for 2 minutes until cheese is melted and lightly browned.
Stir fried eggs (V)
Serves: 1
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10ml/2 tsp vegetable oil
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1 (200g) tray stir fry vegetables
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15ml/1 tbsp sweet chilli sauce
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1 large egg, beaten
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stir fry rice noodles to serve
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Heat the oil in a large frying pan or wok; add the vegetables and stir fry for 3 mins or until soft.
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Add the chilli sauce and 2 tbsp water. Stir fry for 1 min.
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Add the beaten egg to the pan and cook for 1min or until set slightly before stirring to mix with the vegetables.
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Serve with noodles.
Veggie baked eggs (V)
Serves: 2, Kcals 260
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80g spinach, washed
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150g chopped tomatoes
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1 tbsp of olive oil or coconut oil
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1 tsp chilli flakes
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4 eggs
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About 80g of mushrooms – a mix of wild mushrooms is nice – sliced or quartered
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1 dessert spoon Parmesan, freshly grated
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1 tsp lightly toasted pine nuts, chopped
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Pre-heat the oven to 200C/180C fan.
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Fry the mushrooms in the olive oil until caramelised.
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Heat a small saucepan and add the spinach. If you have just washed the spinach then there is no need to add any water to the pan – there will be enough moisture on the leaves.
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Divide the cooked spinach between two dishes or four small ramekins. Add the cooked mushrooms. Put a generous spoon of chopped tomato into each dish.
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Make wells in the dishes and crack in the eggs into each dish, either two for a larger dish or one in each using four smaller dishes. Sprinkle over a pinch of chilli flakes, the grated Parmesan and the pine nuts. Bake for 15 minutes in the oven or until the eggs are just cooked.
