- Protein
- About 23 g of protein a portion
- Calories
- About 330 kcal a portion
- Makes
- Makes 1 portion
- Time
- 10 minutes
- Good for
- Quick
- Mild flavours
- Vegetarian
Ingredients
- 2 medium eggs
- 2 tbsp semi-skimmed milk
- 1 tsp olive oil
- A large handful of baby spinach, about 30 g
- 50 g cottage cheese
- 1 medium slice of wholemeal bread, about 40 g
- Black pepper
Method
- Beat the eggs with the milk and a little black pepper.
- Heat the oil in a non-stick pan over a low heat. Add the spinach and stir for about a minute, until it wilts.
- Pour in the eggs. Stir slowly with a spatula for 2 to 3 minutes, until they are just set but still soft, then take the pan off the heat.
- Stir in the cottage cheese. Toast the bread and spoon the eggs on top.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.