Deluxe scrambled egg with spinach and salmon
Serves: 1
Time to make: 20 mins
Total cost: $7.90
(at time of publication)
Ingredients
- spray oil
- 1 spring onion, finely sliced
- 1 small clove garlic, finely chopped or minced
- 2 cups chopped spinach or silver beet leaves
- 2 eggs
- ¼ cup skim milk
- ¼ cup creamed corn
- 1 tablespoon grated parmesan
- black pepper, to season
- 50g sliced smoked salmon
- 1 tablespoon Greek-style yoghurt
- 1 teaspoon chopped chives
- 1 slice grainy bread, toasted, optional
Instructions
1 Heat a pan over a medium-low heat and spray with oil. Add spring onion and garlic and cook, stirring, for 1 minute. Add spinach and cook, stirring, for 2 minutes until wilted and tender. Remove spinach from pan and set aside; keep warm.
2 Combine eggs, milk and creamed corn in a jug and mix together well. Spray pan with a little more oil and add egg mixture. Cook, stirring gently, until egg is just set. Add parmesan and mix gently. Season with pepper.
3 Serve eggs with smoked salmon, spinach, yoghurt and chives. Serve with toast if desired.
Variations
Make it gluten free: Use gluten-free bread and check Greek-style yoghurt is gluten free.
HFG tip
Use up the rest of the creamed corn in corn fritters; combine with an egg, a little flour and seasoning and cook spoonfuls in a hot pan.
Nutrition Info (per serve)
-
Calories 578cal
-
Kilojoules 2420kJ
-
Protein 37g
-
Total fat 31g
-
–Saturated fat 8g
-
Carbohydrates 30g
-
–Sugars 11g
-
Dietary fibre 7g
-
Sodium 720mg
-
Calcium 390mg
-
Iron 7mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
