EGG RECIPIES

1. Baked Eggs with Courgettes & Tomatoes

Servings | 1

Syns Per Serving |

Original & Green – Syn Free**

**add 2 Syns if not using the cheese as part of a Healthy Extra option

Ingredients

-

1 courgette, sliced

-

113gm (4 oz) cherry tomatoes, halved

-

1tbsp snipped fresh basil leaves

-

Fry Light

-

salt & freshly ground black pepper

-

1 large egg

-

14gm (½ oz) reduced fat Cheddar cheese, grated**

Method

1. Preheat the oven to 200C / 400F / Gas Mark 6. In an ovenproof dish toss together the
courgette, tomatoes, basil and Fry Light with salt and freshly ground black pepper to taste.
Bake in the oven for 20 minutes or until the courgettes are pale golden.

2. Push the vegetables to the side of the dish to make a well in the centre. Carefully crack
the egg into the hole and sprinkle over the cheese. Bake for a further 8-10 minutes or until
the egg is cooked to your liking. Serve hot with salad.

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2. Vegetable Bake

Servings | 4

Syns Per Serving |

Original & Green – Syn Free

Ingredients

-

Fry Light

-

Salt & freshly ground black pepper

-

2 small red onions, sliced

-

1 large red pepper, deseeded and cut into chunks

-

150gm open cup mushrooms

-

2 courgettes, sliced

-

6 large eggs

-

3tbsp fresh chopped flat leaf parsley

Method

1. Preheat the oven to 200C / 400F / Gas Mark 6. Put all the vegetables in a square baking
tray or roasting pan, spray with Fry Light, add salt and pepper and toss well to mix. Roast
for 15-20 minutes or until golden and tender.

2. Beat the eggs together until smooth. Stir the parsley and eggs into the vegetables and
return to the oven for a further 10 minutes or until the egg is set. Leave to cool in the tin
for 5 minutes before cutting into wedges and serving warm with a salad.

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3. Big Breakfast Tortilla

Servings |

4

Syns Per Serving |

Original – Syn Free

Ingredients

-

454gm (1lb) Morrison’s Eat Smart Diet pork sausages

-

6 rashers lean smoked bacon, all visible rind removed

-

Fry Light

-

170gm (6 oz) chestnut mushrooms, halved

-

4 tomatoes, quartered

-

6 large eggs

-

salt and freshly ground black pepper

Method

1. Cook the sausages under a preheated grill for 8-10 minutes, turning them occasionally
until browned. Cook the bacon under the grill for 5-6 minutes turning once until crisp and
golden. Cool slightly, then slice the sausages and cut the bacon into bite-sized pieces (this
could be done the night before, simply chill until required).

2. Heat a large frying pan sprayed with Fry Light, add the mushrooms and sauté for 3-4
minutes or until golden. Add the tomatoes and cook for a further minute. Remove the pan
from the heat, add the sausages and the bacon and mix well. Return the pan to the heat.

3. Beat the eggs with a little salt and plenty of freshly ground black pepper. Pour into the
pan and stir for 1 minute until the egg begins to cook. Shake the pan to level the surface.
Cover the pan with a baking sheet and cook for 5 minutes or until the surface has almost
set. Remove the baking sheet then cook the tortilla under a hot grill for 2-3 minutes until
firmly set. Cool slightly before serving in wedges.

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4. Roasted Pepper Tortilla

Servings |

4

Syns Per Serving |

Original – 1½ Syns / Green – 2 Syns

Ingredients

-

1 each red, orange, yellow and green pepper, deseeded

-

1 red onion, peeled and sliced

-

Fry Light

-

57gm (2 oz) chorizo sausage, sliced (5 Syns Original / 8 Syns Green)

-

8 large eggs

-

salt and freshly ground black pepper

Method

1. Preheat the oven to 200C / 400F / Gas Mark 6. Cut each pepper into about six large
pieces. Place the peppers and onion in a large roasting tin, spray with Fry Light and toss
together. Roast for 15-20 minutes or until tender and charred at the edges.

2. Spray a 23cm / 9 inch non-stick round tin with Fry Light and line with baking parchment.
Scatter the roasted vegetables over the base of the prepared tin and stir in the chorizo.

3. Beat the eggs, add the seasoning and pour over the vegetables and sausage. Bake in the
oven for 15 minutes or until the top is golden and the eggs are set. Leave to cool slightly,
before cutting into wedges and serving warm.

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5. Egg Noodle Slice

Syns per Serving | Green –

Syn Free

Servings |

4 – 6

Ingredients

-

65gm nest fine Chinese egg noodles

-

Fry Light

-

360gm tray stir-fry vegetables

-

4 spring onions, sliced

-

1 small clove garlic, crushed

-

2.5cm (1 inch) piece root ginger, peeled and grated (optional)

-

2tbsp dark soy sauce

-

6 large eggs

-

Salt and freshly ground black pepper

Method

1. Place the noodles in a bowl, cover with boiling water from the kettle and leave to soak for
5 minutes. Stir well with a fork before draining.

2. Heat a large non-stick frying pan sprayed with Fry Light, add the vegetables, spring
onions, garlic and ginger if using; stir-fry for 3 minutes or until soft. Then stir in the
noodles and soy sauce.

3. Beat the eggs with a little salt and pepper, then pour into the pan, stir well, then shake
the pan to level the surface. Cook over a medium heat for 4 minutes, or until the base has
set.

4. Place the pan under a hot grill and cook for a further 2 minutes or until the top is golden
brown. Leave to cool. Serve warm or cold in wedges.

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6. Spiced Sweet Potato & Egg

Syns per Serving | Green –

Syn Free**

Servings |

1

**add 6 Syns if not using the cheese as a Healthy Extra option

Ingredients

-

1 x 227gm (8oz) sweet potato, scrubbed

-

2.5ml (½tsp) harissa paste

-

1 spring onion, sliced

-

1 large egg

-

42gm (1½oz) reduced fat Cheddar cheese, grated

Method

1. Preheat the oven to 200C / 400F / Gas Mark 6. Prick the potato skin all over with a fork.
Bake for 40-50 minutes or until tender.

2. Wrap the base of the potato in foil. Cut a cross in the potato and mix the harissa and
spring onion into the potato flesh.

3. Make a hollow in the middle of the potato and carefully crack in the egg. Scatter over the
cheese and return to the oven for 8-10 minutes or until the egg is baked to your liking.
Serve with salad.

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7. Healthy Egg & Chips

Syns per Serving | Green –

Syn Free

Servings |

4

Ingredients

-

454gm (1 lb) potatoes, diced

-

2 shallots, sliced

-

Fry Light

-

2tsp dried crushed oregano or 1tsp fresh leaves

-

198gm (7 oz) small mushrooms

-

4 eggs

Method

1. Preheat the oven to 200C / 400F / Gas Mark 6. Tip the potatoes and shallots into a large,
non-stick roasting tin, spray with Fry Light, sprinkle over the oregano, and then mix
everything together well. Bake for 15 minutes, add the mushrooms and then cook for a
further 10 minutes until the potatoes are browned and tender.

2. Make four gaps in the vegetables and crack an egg into each space. Return to the oven
for 3-4 minutes or until the eggs are cooked to your liking.

3. Serve with baked beans and grilled tomatoes.

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8. Creamy Egg Curry

Syns per Serving | Green –

Syn Free

Servings |

4

Ingredients

-

Fry Light

-

2 onions, thinly sliced

-

2 heaped tbsp curry powder

-

400gm can chopped tomatoes

-

8 eggs

-

142gm (5oz) frozen peas

-

4tbsp fat-free Greek yoghurt

Method

1. Heat a pan sprayed with Fry Light, and then fry the onions over a low heat for 10 minutes
until golden. Add the curry powder and sizzle for 2 minutes, stirring. Add the tomatoes and
200ml water, season to taste, and then bring to the boil. Simmer for 10 minutes until you
have a rich sauce.

2. Meanwhile, boil the eggs for 8 minutes, cool in cold water, and then peel and halve.

3. Stir the peas into the curry and simmer for 2-3 minutes. Stir in the yoghurt, add the
eggs to the pan, spoon the curry sauce over and leave for another 2 minutes to heat
through. Serve with boiled rice.

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9. Veggie Egg Fried Rice

Syns per Serving | Green –

Syn Free

Servings |

2

Ingredients

-

Fry Light

-

1 garlic clove, crushed

-

142gm (5oz) fresh or frozen peppers, chopped

-

Handful fresh or frozen broccoli florets

-

142gm (5oz) cooked rice, cooled

-

1 egg, beaten

-

Light soy sauce, to drizzle

Method

1. Heat a wok or frying pan sprayed with Fry Light over a hot heat. Add the garlic and stir
briefly. Add the peppers and broccoli florets, stir-fry for 3 minutes. Tip in the rice, then
stir-fry for another 3-4 minutes.

2. Make a well in the centre of the rice and add the egg. Cook for 1 minute, then stir the
egg into the rice. Season to taste and spoon into serving bowls. Drizzle with soy sauce and
serve.

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10. Oven Egg & Chips

Syns per Serving | Green –

Syn Free

Servings |

2

Ingredients

-

454gm (1lb) floury potatoes, such as King Edwards or Maris Piper

-

2 garlic cloves, sliced

-

4 fresh rosemary sprigs or 1tsp dried rosemary

-

Fry Light

-

2 eggs

Method

1. Preheat the oven to 220C / 425F / Gas Mark 7. Without peeling, cut the potatoes into
thick chips. Tip them into a non-stick roasting tin and scatter over the garlic. Strip the
rosemary leaves from the sprigs and sprinkle them, or the dried rosemary, over the chips.
Spray with Fry Light, season well, the toss the chips to coat them in the Fry Light and
flavourings.

2. Oven-roast the chips for 35-40 minutes until just cooked and golden, shaking the tin
halfway through the cooking time.

3. Make two gaps in the chips and crack an egg into each gap. Return to the oven for 3-5
minutes until the eggs are cooked to your liking.

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11. Baked Breakfast

Syns per Serving | Red –

Syn Free

Servings |

4

Ingredients

-

Fry Light

-

4 Morrisons Eat Smart Diet pork sausages

-

4 rashers lean back bacon, all visible fat removed

-

2 tomatoes, halved

-

8 open cap mushrooms

-

8 large eggs

Method

1.

Preheat the oven to 200C / 400F / Gas Mark 6. Lightly spray 4 individual dishes about

20cm / 8inch diameter with Fry Light. Place a sausage in each and bake in the oven for 10
minutes.

2.

Shake the sausages and then add the bacon, tomato and mushrooms. Bake for a further

10 minutes.

3.

Remove the dishes from the oven and shuffle around the ingredients to make room for

the eggs. Carefully crack the eggs and add to the dishes. Return the dishes to the oven and
cover the tops with a baking tray or foil – this stops the eggs from wrinkling. Bake for 6-8
minutes or until the eggs are cooked to your liking. Serve with a Healthy Extra serving of
wholemeal toast.

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12. Squash, Sage & Gruyere Frittata

Syns per Serving | Original & Green –

Syn Free) **

Servings |

4

** add 5½ Syns per serving if not using the gruyere as a Healthy Extra option

Ingredients

-

Fry Light

-

1 small red onion, finely chopped

-

600gm squash, peeled and cut into small cubes

-

Handful sage leaves, roughly chopped

-

6 eggs, lightly beaten

-

113gm (4oz) gruyere cheese, grated **

Method

1.

Heat the grill to medium. Heat a medium non-stick frying pan sprayed with Fry Light,

then add the onion, squash and sage. Fry over a medium high heat until soft and golden. This
should take around 10 minutes.

2.

In a bowl, mix together the eggs and the cheese. Season, then pour over the cooked

squash and onion mix. Leave for 5 minutes on a low heat, moving the mix around a little while
it starts to set.

3. Once the frittata is set, but still a little wobbly on top, flash it under the grill to set.
Allow to rest for a few minutes, then turn out onto a plate or cut into wedges straight from
the pan.

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13. Veggie Weggie Omelette

Syns per Serving | Green -

Syn-Free**

Servings |

2

**add 6 Syns per serving if not using the cheese as part of a Healthy Extra choice

Ingredients

-

1 onion, chopped finely

- ½ bag frozen Special Mixed Vegetables - broccoli florets, baby carrots, peas,

sweetcorn, red pepper

- 6 eggs

- large pinch dried mixed herbs

- freshly ground black pepper

-

85g (3oz) half fat cheddar cheese, grated**

Method

1. In a medium frying pan, simmer the onion until starting to soften. Add the vegetables &
continue to simmer until the vegetables have just thawed and all of the water has been
absorbed.

2. Beat the eggs with the herbs and black pepper, and pour over the vegetables. Over a low
heat, draw the mixture in from the edge of the pan & stir with a wooden spoon until the
mixture begins to set. Just before it sets, level the surface & leave to cook until set
underneath.

3. Put the pan under a medium heat grill for a few minutes until the top sets & turns golden
brown. Sprinkle over the cheese & return to the grill until the cheese is golden and bubbling.
Cut into wedges and serve hot or cold.

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