Vegetarian Muscle Breakfast

 



Ingredients:
canola oil cooking spray
½ cauliflower head, cut into florets (discard stalks)
1 small zucchini, diced
1 cup button mushrooms, sliced
2 spring onions, finely chopped
1 x (500g) jar chunky tomato cooking sauce
1 tbls salt-reduced tomato paste
6 golden baby squash, chopped (ends removed)
1 cup mixed peas & corn (fresh or frozen)
1 cup chickpeas, drained
1 x (200g) jar fire roasted /char grilled capsicum strips
egg whites from 4 whole eggs (separated)
2 yellow cherry tomatoes, halved

Indian spice mix
½ tsp curry powder
½ tsp ground cumin
1 tbls whole coriander seeds
½ tbls ground turmeric

Garnish
fresh coriander leaves
½ tsp fresh grated ginger (optional)
½ fresh grated lemon rind (optional)

Method:
1. Lightly spray with oil and heat a large non-stick frying pan on medium heat.

2. Cook cauliflower for 3-4 minutes stirring frequently. Add indian spices and continue to stir to coat cauliflower.

3. Next add zucchini, then mushrooms and 2-3 tbls of water. Pour over cooking sauce, stir in tomato paste and add remaining vegetables - baby squash, peas and corn, spring onions, capsicum strips and chickpeas. Stir well to combine, place lid on top and simmer for 4-5 minutes.

4. Make four dents, evenly spaced, in the tomato vegetable mixture. Crack and separate eggs. Transfer the yolk from shell to shell. "Pour" the intact yolk back and forth between the two halves of the shell. Repeat this about 2-3 times, while the white drips over the side of the shell and into each dent. Repeat until all dents are filled.

5. Return lid, and cook covered for a further 4-5 minutes.

6. When whites are done, place cherry tomato halves on each egg white. Garnish with coriander, lemon rind and ginger and serve immediately. Remember to drizzle with flaxseed oil when serving.

Shar's serving suggestion – I highly recommend serving the dish with mango chutney. It compliments and enhances the spicy flavors of the dish.



Serves:  4       Prep & Cooking Time:  Less than 20 minutes

Nutritional Information: (per serve)
         Cals/Kjs: 160.5     Protein: 13.1 g     Carbs: 22.3 g    Fat: 2.1 g