My failproof method for getting perfect poached eggs every single time:
1. Fill up a pan with water
2. Bring the water to the boil, turn the heat down to a simmer and add a splash of vinegar and a pinch of salt (the vinegar is optional but helps the loose egg white form around the yolk to make an ‘egg’ like shape)
3. Gently crack the eggs into the simmering water
4. Set a timer for 4 minutes (you will see in my video, one of the eggs is a little firmer – this was left for more like 5 minutes)
5. Remove the egg with a slotted spoon and pat dry with kitchen paper
Scotch eggs are the perfect low fat, high protein breakfast and picnic snack.
If you like your eggs hard or semi-hard, this recipe is really easy. If you like them runny, things get a bit more tricky and you have to watch your timings more. After around 5 attempts I managed to crack it and I got a perfect runny Scotch egg (see my post on Instagram). But if you are going to be saving any Scotch eggs for later, hard boiled is better anyway.
At first, I tried using my favourite pork & apple sausages. But, if you watch the below video carefully, you will notice that one of the Scotch eggs disappears half way through. This was the pork & apple one, sadly it fell apart! The sausagemeat just wasn’t sticky enough. I settled on lean pork sausages which work really well with the rich egg yolk and crispy polenta exterior.
Speaking of polenta, those of you who have followed me on Facebook for a while will know that I use it to cover everything. Polenta is a great lazy option as it sticks to any meat without the need for dipping in egg – plus it goes really crispy when baked or fried. But you could also use panko breadcrumbs or even some ground nuts in its place.
Note: I’ve revised this recipe since making the video as I discovered that you can skip browning the top and bottom step! Also, the recipe works very well with chicken sausages, which are super-lean.
251 calories | 32g protein | 10g fat | 10g carbs
The full recipe is included in my book High Protein Classics – order it here.
Shakshuka is a middle eastern breakfast of eggs poached in a spicy sauce. It is so simple to make – the only difficult bit is making sure that the eggs don’t overcook at the very end (which I didn’t quite master during the practice run).
This would make a lovely weekend breakfast, but would also be great as lunch or dinner. Or anytime. I really can’t wait to make it again.
1 large onion
1 red pepper
3 cloves of garlic
1 tbsp olive oil
1 tsp cumin
1 tsp paprika
1/2 tsp cayenne pepper
salt & pepper
1 can of chopped/plum/cherry tomatoes (whatever you prefer)
80g feta cheese
a few coriander leaves (optional, to serve)
Heat up the oil in a large frying pan. Chop up the onion, pepper and garlic into thin slices and throw it all into the hot pan, gently frying everything until the onion is soft.
Once the onion is cooked, add in the cumin, paprika, cayenne pepper, black pepper and a little salt and stir for a minute or so. Then, pour in the can of tomatoes and allow the sauce to thicken for a few minutes.
Crumble in the feta and gently break the eggs over the sauce. Immediately put the lid on the frying pan (or you could do this part in a hot oven if you don’t have a lid) and leave for 5 – 10 minutes until the eggs are cooked to your liking.
Serve with coriander sprinkled over the top.
Macros (per portion)
418 kcal | 22g protein | 28g fat| 18g carbs[/recipe-foody]