eggs

Fast food and good for you

Easy Microwave Meals

Cracking Microwave Meals

Eggs are perfect for microwaves. Quick and easy to prepare, you can create tasty meals in minutes. This recipe booklet contains eight delicious recipes that can be cooked to perfection in the microwave.

Contents
Poached egg Easy scrambled egg Classic omelette Broccoli & tuna omelette Ham & egg cobbler Pepper and courgette frittata Carbonara style spaghetti Chorizo potato and pepper tortilla Its eggonomics 4 5 6 7 8 9 10 11 12

easy scrambled egg

Cooking Time: 1 minutes Cost per portion: 70p Serves: 1

Ingredients
2 large British Lion eggs 30ml/2tbsp milk A knob of butter or vegetable oil spread Salt and freshly ground black pepper Toast and bacon to serve

1.5
minutes

Leave to stand for 1 minute before serving with toast. If you prefer your scramble a bit firmer, cook for a further 20-30 seconds.

Cooks tip
Microwave your bacon too! Place 2 rashers of bacon in a single layer on a micro-proof plate, cover with a piece of kitchen paper and microwave on HIGH for 1 min 30 secs.

Method
1. Crack the eggs into a micro-proof bowl or jug. Add the milk, butter or spread and season with salt and ground black pepper, then whisk together with a fork. 2. Place in the microwave and cook on HIGH for 1 min. Remove from the oven and whisk with a fork. Return to the oven and cook for a further 30 secs, stir again. The egg should be softly set.

broccoli and tuna omelette

Cooking Time: 4 minutes Cost per portion: 1.40 Serves: 1

Ingredients
50g/2oz broccoli florets 1tbsp olive oil 4 cherry tomatoes, halved 50g/2oz flaked tuna, drained 2 large British Lion eggs Salt and freshly ground black pepper

minutes

3. Cover the dish with an upturned plate and cook on HIGH for 2 mins. Leave to stand for 4 mins before serving.

Vary the filling

Try frozen peas or sliced courgette instead of broccoli, or chopped ham instead of tuna. Canned sweetcorn makes a nice addition too.

Method
1. Place the broccoli florets in a shallow micro-proof dish with 2 tbsp water. Cover and cook on HIGH for 2 mins or until just tender. 2. Stir the oil, tomatoes and tuna into the dish. Beat the eggs with 1 tbsp water and seasoning and pour over the broccoli mixture.

ham & egg cobbler

Cooking Time: 6 mins Cost per portion: 1.10 Serves: 2

Ingredients
2 medium slices white or wholemeal bread A little soft butter or vegetable oil spread 3 slices wafer thin ham, torn in half 4 large British Lion eggs 60ml/4tbsp milk 50g/2oz cheddar cheese, grated Salt and freshly ground black pepper

minutes

Method
1. Butter the bread and cut the slices into quarters. Arrange the slices in a shallow micro-proof dish. Tuck the slices of ham in between the bread. 2. Crack the eggs into a jug, add the milk and seasoning. Beat together

with a wire whisk, then pour over the bread, pressing down the bread to soak up the milk. 3. Cover the dish with an upturned plate and microwave on HIGH for 5 mins, turning after 3 mins. 4. Remove the dish from the oven and scatter over the cheese and return to the oven. Cook on HIGH for 1 min. Leave to stand for 2 mins before serving. If liked, pop the cobbler under a hot grill to brown. Serve hot or warm with salad.

pepper and courgette frittata

Cooking Time: 7-8 mins Cost per portion: 1.10 Serves: 2

Ingredients
1 medium courgette, trimmed 1 yellow pepper, deseeded 2 tsp vegetable oil 2.5ml/1/2 tsp mixed dried herbs Salt and freshly ground black pepper 4 large British Lion eggs 25g/1oz cheddar cheese, grated

7-8
minutes

Method
1. Chop the courgette and pepper into small, even squares. Place in a micro-proof dish and add the oil, herbs and seasoning. Cover with an upturned plate and cook on HIGH for 3 mins. 2. Beat the eggs together with 30ml/2tbsp water. Stir the vegetables, then add the eggs, cover with an upturned

micro-proof plate and cook on HIGH for 1 min 30 secs. Stir well, pushing the cooked egg into the middle of the dish, shake to level. 3. Cover with the plate and cook on HIGH for a further 2 mins. Leave to stand for 3 mins. Scatter over the cheese and microwave on HIGH for 1 min until the cheese is melted or, if liked, brown under a hot grill. Remove from the dish and cut into squares. Serve warm or cold.

Cooks tip
Vary the vegetables in this meat free supper. Diced mushrooms, chopped red pepper, chopped olives or canned red kidney beans all taste great.

carbonara style spaghetti

Cooking Time: 9-10 mins Cost per portion: 1.40 Serves: 2

Ingredients
4 rashers of smoked back bacon 100g/4oz spaghetti 50g/2oz frozen peas 3 large British Lion eggs 100ml/4floz single cream 25g/1oz freshly grated Parmesan cheese A little grated nutmeg Salt and freshly ground black pepper

9-10
minutes

Method
1. Boil a kettle of water. Snap the spaghetti in half and place it in the bowl. Pour over enough boiling water from the kettle to fill half the bowl, cover with an upturned plate. Cook on HIGH for 7 mins. Stir in the peas and leave to stand for 2 mins. 2. Meanwhile, chop the bacon and put in a small micro-proof bowl,

cover with a piece of kitchen paper to prevent splattering, and cook on HIGH for 1 min 30 secs, stirring once. Transfer to a plate and set aside. 3. Beat the eggs, cream and cheese together with the nutmeg and seasoning. Drain the pasta in a colander, return it to the bowl, stir in the bacon, and egg mixture. Cook on HIGH for 2 mins, stirring once. Leave to stand for 2 mins. Serve in bowls with a little more nutmeg grated and ground pepper over the top.

Cooks tip
For a veggy option, replace the bacon with 50g/2oz button mushrooms, wiped, and sliced. Cook with 5ml/1tsp oil for 2 mins. Complete as above.

chorizo potato and pepper tortilla

Cooking Time: 12-13 mins Cost per portion: 1.20 Serves: 2

Ingredients
225g/9oz medium new potatoes, washed 15ml/1tbsp olive oil 1 red pepper, deseeded and sliced 50g/2oz chorizo sausage, sliced 4 large British Lion eggs 25g/1oz cheddar cheese, grated Salt and freshly ground black pepper

12-13
minutes

Method
1. Prick the potatoes all over with a fork and place in a micro-proof bowl. Add a splash of water, cover the bowl with an upturned plate and microwave on HIGH for 6 mins, stirring once, until the potatoes are tender. Remove from the oven and let cool slightly. Slice the potatoes.

2. Place the pepper and oil in a micro-proof 20cm/8in wide shallow dish. Cover with an upturned plate and cook on HIGH for 2 mins. Stir in the potatoes and chorizo. 3. Beat the eggs with seasoning and pour over the hot vegetables. Stir well. Cover with an upturned plate and cook on HIGH for 1 min 30 secs. Stir well, pushing the cooked egg into the middle of the dish, shake to level. 4. Cover with the plate and cook on HIGH for a further 2 mins. Leave to stand for 3 mins. Scatter over the cheese and cook on HIGH for 1 min until the cheese has melted or, if liked, brown under a hot grill. Remove from the dish and cut into wedges. Serve warm or cold.

Its eggonomics
Everyones feeling the pinch, but the good news is that creating fresh, healthy meals in minutes is still possible even on the tightest budget.
With two eggs still costing around 50p, you can make something quick, healthy and tasty for under 1 per head. And there are more reasons to enjoy eggs every day they are one of the best sources of high quality protein on supermarket shelves, contain a range of essential vitamins and minerals and only around 80 calories each. More good news is that previous limits on egg consumption have been lifted as health experts have confirmed that for most people they have a negligible effect on blood cholesterol.

Look for the Lion

Always use eggs bearing the Lion mark, which guarantees that they have been produced to the highest standards of food safety. All Lion Quality eggs come from British hens vaccinated against salmonella, are fully traceable and have a best before date on the shell as a guarantee of freshness.

British Egg Information Service

52A Cromwell Road London SW7 5BE Tel: 020 7052 8899 www.britegg.co.uk