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AUSTRALIAN EGGS
THE NEW
Australian Eggs BREAKFAST COMPANION Mid-week mornings can be hectic and it can be easy to fall into a rut of eating the same breakfast each day or worse, skipping the meal altogether. By taking a few minutes to
Did you know that the average Australian allocates only 10 minutes for breakfast on a regular weekday? To ensure you have the best start to the day, we have developed 7 delicious and healthy recipes to kick start your day,
Luke Hines on behalf of australian eggs
The 10 Minute Breakfast Challenge MAKE EGGS 7 WAYS IN 10 MINUTES OR LESS GET INVOLVED IN THREE EASY STEPS - Register at eggs.org.au/community/ten-minute-breakfast-challenge the competition runs from 12 May to 8 June 2014 or use your own ideas - Each day upload a photo of your healthy egg breakfast to Facebook, Twitter or Instagram with the hashtag #10minuteEggs
Enter for your chance to win! EARLY RISER STARTER PACK
ONE OF FOUR WEEKLY PRIZES One-month supply of groceries valued at $800
starter pack which includes:
THE MAJOR PRIZE ONE OF FOUR ‘BEST OF’ PRIZES
A major prize winner will be selected from the four weekly winners to receive an additional month of groceries valued at $800 plus breakfast cooked at
One-week supply of groceries valued at $200 for the quickest preparation, best presentation, best twist on REGISTER HERE Please read the full terms and conditions before entering.
Spinach & Feta Omelette WITH PINE NUTS & PARSL EY SERVES: 2 PREPARATION: 2 MINUTES COOKING TIME: 5 MINUTES INGREDIENTS
METHOD
1. In a medium bowl, beat the eggs with a pinch of pepper. spray with olive oil and add the eggs. about 2 to 3 minutes.
5. Transfer to a plate and serve with the wholegrain bread.
Did you know TIP
PREPARE THE FILLING FIRST BEFORE STARTING ON THE EGGS
eggs have the highest nutritional quality protein of all food sources
Chilli Baked Eggs SERVES: 4 PREPARATION: 2 MINUTES COOKING TIME: 10 MINUTES
INGREDIENTS
(such as parsley or coriander)
METHOD 2. In each ramekin, place 1 tablespoon ramekin; season with pepper. 3. Bake until the whites are set, about 10 minutes. 4. Top with the fresh chili and herbs.
TIP
FOR LESS SPICE, OMIT THE CHILLI FOR AN ADDED DASH OF HERBS. SWAP SOURDOUGH FOR YOUR FAVOURITE WHOLEGRAIN TOAST
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Did you know eggs keep you feeling fuller for longer
Herbed Eggs SERVES: 4 PREPARATION: 3 MINUTES COOKING TIME: 7 MINUTES
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INGREDIENTS
METHOD
1. Place the eggs in a saucepan of already rinsing the eggs under cold water. 2. Once cool enough to touch, peel the eggs and roll in chopped parsley.
TIP
SWAP OUT PARSLEY FOR YOUR FAVOURITE HERB OR SPICE. USE WHOLEGRAIN TOAST INSTEAD OF SOURDOUGH
Did you know eggs aid weight management
Mexican Breakfast Eggs SERVES: 4 PREPARATION: 2 MINUTES COOKING TIME: 8 MINUTES INGREDIENTS
METHOD and ½ tablespoon of oil in a medium bowl. 3. Brush the tortillas on both sides with ½ tablespoon of oil and place on a rimmed baking sheet. Bake until crisp, about 8 minutes. 4. Meanwhile, heat a large non-stick fry pan over medium heat and spray with oil. desired, 2 to 4 minutes for slightly runny sunny-side-up eggs. the beans, tomato, avocado and coriander
TIP
TRY WITH SCRAMBLED EGGS TO CREATE A BREAKFAST BURRITO
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Did you know eggs have little your cholesterol
Eggs in a Hole SERVES: 4 PREPARATION: 2 MINUTES COOKING TIME: 8 MINUTES INGREDIENTS
(such as parsley, coriander or chives)
METHOD
1. Using a cookie cutter or shot glass, cut a 3-inch hole in the centre of each slice of bread. medium heat, spray with oil. 3. Place the bread slices into the pan, cracking an egg into the centre of each. egg whites are set, 1 to 2 minutes per side.
TIP
SUBSTITUTE SMOKED TROUT FOR SMOKED SALMON. FOR AN ADDED FIBRE BOOST, TRY WHOLEGRAIN BREAD
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5. Dividing evenly, top with the smoked trout, smooth ricotta and fresh herbs.
Did you know eggs are economical – won’t burst your budget
Curried Egg AND AVOCADO OPE N TOA S TY SERVES: 4 PREPARATION: 2 MINUTES COOKING TIME: 8 MINUTES
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INGREDIENTS
METHOD
1. Place the eggs in a saucepan of boiling water and cook for 8 minutes. 2. Rinse the eggs under cold water, peel and slice. 3. In a medium bowl, combine the mayonnaise and curry powder before folding in the eggs.
top with the curried egg mixture.
TIP
USE YOUR OLDER EGGS FOR THIS DISH TO MAKE PEELING QUICK AND EASY. USE WHOLEGRAIN BREAD FOR A NUTTIER TASTE
Did you know eggs are versatile, quick and easy to prepare
Pesto Scramble SERVES: 4 PREPARATION: 4 MINUTES COOKING TIME: 6 MINUTES
INGREDIENTS
METHOD
pepper together until just combined and the mixture is consistent. 2. Meanwhile, blend the parsley, avocado, chilli, lemon juice and walnuts until chunky. heat, spray with oil. Pour in the egg mixture, without stirring for 20 seconds.
another 10 seconds before folding again. 5. Repeat until the eggs are softly set and slightly runny in places, then remove from the heat and leave for a few seconds as the residual
parsley pesto.
TIP
TOP WITH A TOMATO SALSA INSTEAD OF PESTO FOR A FRESH TWIST ON THIS DISH
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Did you know eggs are an ideal wholefood option
Eggs & Satiety STAY FULLER FOR LONGER
AVOID SNACKING Research suggests that eating a breakfast rich in protein, including eggs, might be a useful strategy to reduce the desire to eat.
KEEP YOUR WEIGHT IN CHECK Eating eggs for breakfast reduces hunger and results in less kilojoule and food intake at lunch and dinner compared to eating other common types of breakfast foods.
FOR HEALTH as part of a healthy and nutritious diet without increasing the risk of coronary heart disease.
VERY NUTRITIOUS
Learn more about eggs at the Australian Eggs website where you'll find everything you want to know about eggs including more tasty recipe ideas and the latest advice about eggs and nutrition.
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EGGS.ORG.AU Follow Australian Eggs Australian Eggs Cookbook is now available iPhone or iPad.