6 Ways With Eggs

Petunjuk

Tasty baked Leek & tomato eggy bread bake

Heat oven to 200C/1 BOC fan/gas 6. Grease a baking dish and fill with 200g crusty white bread, torn into chunks. Heat 25g butter in a large pan

until it foams. Add 2 leeks, thinly sliced, and 2 cloves of garlic, finely chopped. Cook over a medium heat for 5 mins, stirring as you go. Spoon

the leek mixture over the bread and top with 100g cherry tomatoes, halved. Beat together 4 eggs, 200mI mik, and 100g cheddar Season, pour over the bread and bake for 15-20 mins, until golden

and puffy. Serve with ketchup. Serves 4.

Curry in a hurry Egg korma

Boil 3 eggs for 8 mins, then cool under cold water. Peel off the shells. Fry I onion, finely sliced, in 1 tbsp vegetable oil for 5 mins until soft, then stir in 2 tbsp korma paste and 175g green beans, trimmed and halved. Add

200ml water, cover and cook for 5 mins. Add 175g young leaf spinach, 175g cherry tornatoes and 100ml reduced-fat coconut mik Bring to a

simmer and stir until the spinach just wilts. Spoon on to 2 plates, then halve the eggs and put them on top. Serve with toasted naans. Serves 2.

Easy dessert Oeufs au lait

Butter 4 ramekins, about 150ml each. Heat oven to 160C/140C fan/gas 3. Have a roasting tin ready and put the kettle on. Pour 425ml mik into a pan with 85g caster sugar and 1 tsp vanila extract Bring to the boil, stirring

to dissolve the sugar, remove from the heat. In a bowl, beat 2 eggs until frothy. Slowly whisk in the cooled milk. Put the ramekins in the tin and divide the custard between them. Pour hot water around the ramekins to come halfvvay up the sides. Bake for 20 mins, until just set, cool and chill. Serves 4.

Poach them

Eggs benedict

Bring a large pan of waterto the boil and add 2 tbsp white wine vinegar. Lower the heat to a gentle simmer. Stir the water to create a small whirlpool then slide in 4 eggs, one by one, cooking each for about 4 mins, then remove with a slotted spoon. Lightly toast 2 English muffins, halved, butter and top with each half with 2 slices smoked sahnon Top each with an egg, some Hollandaise sauce and chopped chives. Serves 4.

Fry them

Healthy egg & chips

Heat oven to 200C/I180C fan/gas 6. Tip 500g potatoes and 2 shallots, sliced, into a large, non-stick roasting tin. Drizzle with I tbsp olive oil,

sprinkle over 2 tsp dried oregmo and mix well. Bake for 40-45 mins, add 200g small mushrooms and cook for 1 C) mins more, until the potatoes are golden. Make 4 gaps in the veg and crack an egg into each space.

Retum to the oven for 3-4 mins. Serves 4.

Quick lunch

Veg & cream cheese frittata

Fry 100g lardons in 1 tbsp olive oil until it to brown. Add 2 large courgettes, cut into chunks, and fry for 3-4 mins until soft. Add 350g

frozen sweetcorn and 400g frozen spinaå, defrosted and drained. Season, then heat through. Heat grill to medium. Beat 8 eggs, then pour over the vegetables. Crumble over 150g crearn cheese with garlic and herbs.

Cook gently until the eggs have set around the edges (about 5 mins). Slide the frittata under the grill and cook until set and lightly browned. Cut

into wedges and serve with salad. Serves 4.

Catatan

The health benefits

Eggs are highly nutritious. They're rich in vitamin D, which is vital for bone and muscle strength. They're also an important source of essential omega-3 fatty acids. They're high in protein, which is perfect if you're trying to lose weight as it means they'll fill you up more than sugary foods.

More than half of an egg's protein is found in the egg white. A medium egg contains around 100mg of cholesterol, which is a third of our

recommended daily limit. The body needs some cholesterol in order to make vital hormones and vitamin D. If you have high cholesterol, eating too many eggs isn't recommended, but high cholesterol levels are most likely due to eating too much saturated fat. In fact, only 25 percent of the cholesterol in our body comes from our diet — the liver produces the rest.