Any leftovers just can be reheated the next day. We like to add a crumble of feta (approximately 10g), which you can do too if desired.
- 4 eggs
- 4 egg whites
- ¼ chorizo sausages, diced
- 1/3 cup low fat milk
- 2 spring onions (scallions) chopped
- 4 cherry tomatoes, halve quartered
- 2 tbsp. Roasted capsicum strips (we used from jar)
- ¼ onion, sliced
- 1 tsp. wholegrain mustard
- Sprinkle Garlic Powder
- Sprinkle oregano dried
- Squirt of cooking spray
- S & P to taste
- Preheat oven to 180C (350F)
- In a small non-stick frypan spray with cooking spray and sauté onion and chorizo on med heat until the onion has softened, around 5 mins, do not burn. Take off and set aside.
- In a large bowl combine the eggs and egg whites, milk, garlic powder, oregano, and mustard with a whisk, season with salt and pepper.
- You can use either 2 individual oven proof dishes or 1 small dish for 2. Layout the onion and chorizo mixture on the bottom, evenly place the cherry tomatoes, and pour the egg mixture evenly. Layout the capsicum strips, don’t worry if they start to sink.
- Bake for 35-40 mins, check centre is cooked, may need a little more time depending on oven.
- When ready, serve with a relish and a light side salad.
Servings: 2 Serving size:370g
|Average Serve||Average 100g|
|Energy||1350 kJ||364 kJ|
|322 Cal||87 Cal|
|Protein||35.1 g||9.5 g|
|Fat, total||15.6 g||4.2 g|
|- Saturated||5.6 g||1.5 g|
|Carbohydrate||8.9 g||2.4 g|
|- Sugars||7.8 g||2.1 g|
|Sodium||611 mg||165 mg|
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