01
May
2019
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Lemon Baked Eggs and Quickie Bikkies - High Fibre

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A quick delicious nutrition filled lunch high in protein, calcium and flavour
Plus some quick and easy biscuits that are great to whip up for unexpected guests NOTE : eat sugar moderately as part of a healthy diet

Lemon Baked Eggs - High Fibre


 High fibre (makes 1 serve) 4-5 grams of fibre per serve. Serve  with crusty wholegrain roll.  (click here to view the low fibre / residue recipe alternative)


Ingredients

2 large free range eggs

2 slices pre sliced low fat cheddar cheese

1 teaspoon of salt preserved lemon julienned

Extra virgin olive oil spray

2 tablespoons of chopped parsley

Method 

Heat the oven at 180 C

Spray a small single serve soufflé dish with olive oil

Cut the cheddar cheese into three lengthways strips and line the outer inside edges of the dish with the cheese you can double line if any left over

Crack the eggs into the centre

Gently place the thin strips of julienned lemon on top of the eggs with a sprinkle of parsley

Place the dish in the oven and cook for eight to ten minutes and check them

If you want them firmer cook for another 2-3 minutes

Sprinkle the top of the eggs with more parsley

Serve with hot crusty wholemeal wholegrain rolls

 


Quicky Bikkies - High Fibre


High fibre (makes 12 biscuits), 2-3 grams of fibre per serve (click here to view the low fibre/residue recipe alternative


Ingredients

50 grams of dark or milk chocolate

10 grams of crushed almonds

50 grams of raw castor sugar

50 grams of spread of unsalted butter

1 large egg

50 grams of rye bread

Olive oil spray

Method

Heat the oven to 180C

Line a tray with greaseproof paper and spray with olive oil

Melt chocolate in an ovenproof bowl in a pan of gently simmering water add butter and mix into the chocolate until melted

Chop the bread into small pieces and place into a blender and blend

Add the eggs, almonds and sugar and blend again then add the chocolate and butter and blend again

Take a dessert spoon and spoon blobs of the biscuit mix onto the sprayed greaseproof paper and bake for 10 – 12 minutes.