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Scrambled egg with smoked salmon

Scrambled eggs with smoked salmon
Breakfast

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SERVES:
2
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
8 minutes

Ingredients

  • 4 eggs, at room temperature
  • 80 ml (2 1/2 fl oz/ 1/3 cup) low fat milk
  • freshly ground black pepper
  • 1 tbsp thinly sliced chives
  • 1 tbsp finely chopped dill
  • 100 g (3 1/2 oz) smoked salmon, chopped
  • 30 g 30g (1 oz) baby spinach leaves, chopped
  • 2 slices low gi grainy bread
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Method

  • Whisk together the eggs, milk, pepper, chives and dill in a small bowl.
  • Heat a large non-stick frying pan over medium heat.
  • Add the egg mixture and cook for about 30 seconds, or until the eggs start to set around the edges. Using a wooden spatula, gently fold the eggs over, then repeat the folding process until the eggs are just cooked. The eggs should be quite soft.
  • 4.Gently stir in the salmon and spinach until the salmon is heated through and the spinach is wilted. Serve the eggs on toasted grainy bread.

Notes

Energy per serve: 1370kJ
COOK’S TIP: One of the most important changes you can make to lower the Gi of your diet is to choose a low Gi bread. Choose a grainy bread, pumpernickel bread, sourdough or a stoneground wholemeal bread.
Recipes and image from The Low GI Cookbook, Hachette Australia.

Nutritional information (per serve)

Calories: 325kcal | Carbohydrates: 21g | Protein: 30g | Fat: 13g | Saturated Fat: 3g | Sodium: 1228mg | Fiber: 3g
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