Friday 19 September 2014


This low carb, high protein meal is the perfect breakfast, lunch, dinner. It is yummy, filling, low fat and chock full of nutrients. Egg whites digest quickly leaving your body to use up stored fat for fuel while you sleep Cool huh!!? It is also super easy to make for those evenings when you are too tired to cook. This can be ready in less than 10mins!

Here are the ingredients you'll need:

1 -2eggs
4 egg whites
1/4 Onion
1/4 Large Red or yellow pepper 
Any vegetables of choice, I am using courgette 

Preheat the oven to 200ºC/425ºF/gas 7.

Step 1 - Chop onions, green chillies, courgettes, tomatoes and peppers. Set the sliced tomatoes aside

Step 2 -  Place a small non-stick oven proof frying pan (roughly 20cm) on a medium - high heat an add a teaspoon of olive oil (I used 3-4 sprays) then sauté the onions, green chillies, courgettes and peppers. Add a pinch of salt, 1/4 of stock cube, a pinch of herbs de provence (oregano, rosemary & thyme) 

Step 3 - Crack 1 whole and 4 egg whites eggs into a bowl, whisk and add the sautéed veggies

Step 4 - Pour mixture in a hot pan for 2 minutes pulling-in the sides to the middle

Step 5 - Place sliced tomatoes on the egg mixture and sprinkle some sea salt and black pepper

Step 6 - Place pan in the preheated oven and grill for 2 minutes or till the top firms up

And voila!!! Super yummy, low carb, low calorie and filling. (See macronutrients below.)

Nutrition Facts

Serving Size 1 Serving
Per Serving% Daily Value*
Calories 224
Calories from Fat 58
Total Fat 6.4g10%
Saturated Fat 1.7g9%
Polyunsaturated Fat 0.8g
Monounsaturated Fat 2.0g
Cholesterol 186mg62%
Sodium 353mg15%
Potassium 1003mg29%
Carbohydrates 14.9g5%
Dietary Fiber 3.0g12%
Sugars 5.8g
Protein 28.5g
Vitamin A 17% · Vitamin C 197%
Calcium 6% · Iron 19%

Happy healthy eating

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