Quick Egg Toastie by Joanne Turner

Dietary Guidelines: , , , , , , ,

Print Friendly, PDF & Email

Serves

1

Ingredients

  • 1 egg
  • 2 tablespoons light milk
  • 2 mushrooms, peeled, washed and diced
  • ¼ cup baby spinach leaves, washed and roughly chopped
  • 1 spring onion, washed and finely sliced
  • 2 slices 9-grain bread, toast thickness
  • 2 tablespoons (20 g) grated cheese (25% reduced-fat)

Method

  1. Crack egg into a microwave-safe dish. Whisk together with milk and stir in vegetables.
  2. Cook on high in microwave for 1 minute, using a fork to stir gently, and then cook on high for another 30 seconds or until egg is well cooked. Place egg mixture on kitchen paper to absorb any excess moisture. Meanwhile toast the 9-grain bread slices.
  3. Sprinkle the egg mixture with cheese and serve in between the toast to make a sandwich.

RECIPE NOTES

Health tip: All vegetables should still be thoroughly washed before cooking to avoid food contaminations and listeriosis. Cooking egg and vegetables thoroughly will result in a safer product.

Cook’s tip: Any vegetables can be used, for example try slicing off the kernels of ½ cob corn, 4 cherry tomatoes and a sliced spring onion as an alternative.

 Gluten Free: Use gluten-free bread as a gluten-free alternative.

 Low Lactose: Soy milk can be used as a lactose-free alternative.

 

Nutritional Analysis

Per serve energy 1553 kJ, protein 22.6 g, fat 12.2 g, saturated fat 4.7 g, cholesterol 202.5 mg, carbohydrate 40 g, fibre 5.3 g, sodium 665 mg, GI low

Pregnancy (Joanne Turner)

Recipe taken from Pregnancy by Joanne Turner.

Click here to find out how to purchase this book

Click here to read Joanne’s article on Pregnancy Health

Click here to read Joanne’s blog

Click here for Joanne’s recipes

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.