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Healthy egg recipes

Chef Lance Seeto
Sunday, March 11, 2018

Baked eggs of moca, chilli and yoghurt

Serves 2

1 cup Greek-style yoghurt

2 garlic cloves, halved (not chopped)

Sea salt

2 tablespoons unsalted butter, divided

2 tablespoons virgin olive or coconut oil

3 tablespoons spring onion, chopped (white and green parts)

10 cups fresh moca, picked and washed

1 teaspoon fresh lemon juice

4 large eggs

1-2 fresh chilli, chopped

1 teaspoon dried herbs (mixed, oregano or thyme)

Cast iron skillet or oven-friendly frypan

1. Mix yoghurt, garlic, and a pinch of salt in a small bowl. Set aside.

2. Preheat oven to 175° Celsius.

3. Melt 1 tablespoon butter with oil in a frypan over medium heat. Add the spring onions; reduce heat to low. Cook until soft, about 10 minutes. Add spinach and lemon juice; season with salt. Increase heat to medium-high; cook, turning frequently, until wilted, 4-5 minutes.

4. Transfer spinach mixture to a cast iron skillet or another frypan that can go into the oven, leaving any excess liquid behind. Make 4 deep indentations (grooves) in centre of spinach in larger skillet. Carefully break 1 egg into each hollow, taking care to keep yolks intact. Bake in oven until egg whites are set, 10-15 minutes.

5. Melt remaining 1 tablespoon butter in a small saucepan over medium-low heat. Add fresh chilli and a pinch of salt and cook until butter starts to foam and browned bits form at bottom of pan, 1-2 minutes. Add dried herbs and cook for 30 seconds longer. Remove garlic halves from yoghurt; discard.

6. Spoon yogurt over spinach and eggs. Drizzle with spiced butter.

Breakfast froti with fried eggs and kumala hash

Serves 2

1 large spring onion, thinly sliced

1 tablespoon apple cider or white vinegar

Sea salt

2 tablespoons virgin olive or coconut oil, divided

1 small onion, chopped

2 garlic cloves, thinly sliced

½ piece sweet potato

4 eggs, fried sunny side up

Small roti, watercress, crumbled feta cheese, and lime wedges (for garnish)

1. Give spring onion, vinegar, and a pinch of salt a good toss in a small bowl. Let sit while you prepare the hash; this will be just enough time to lightly pickle the onion.

2. Heat 1 tablespoon oil in a medium frypan over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 6-8 minutes.

3. Meanwhile, grate kumala on the coarse holes of a box/cheese grater.

4. Add grated kumala and remaining 1 tablespoon oil to pan. Cook, turning hash occasionally and breaking up with a spoon, until sweet potato is golden brown, cooked through, and crunchy around the edges, 8-10 minutes.

5. Assemble tacos with hash, fried eggs, tortillas, watercress, drained pickled spring onions, and crumbled cheese.

6. Serve with lime wedges for squeezing over.

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