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Breakfast Boosters

egg wrapsEgg Wraps

Enjoy these protein rich eggs filled with spicy mushrooms and tomatoes for a quick, filling and healthy breakfast. It will keep you fuelled up!

Prep time: 5 mins
Cooking time: 7 mins
Serves: 4

Ingredients
* 500g pack closed cup mushrooms
* 4 tsp cold pressed rapeseed oil, plus 2 drops
* 320g cherry tomatoes, halved, or 8 tomatoes, cut into wedges
* 2 generous handfuls parsley, finely chopped
* 8 tbsp porridge oats (40g)
* 10 eggs
* 4 tsp English mustard powder made up with water

Method
Step 1: Thickly slice half the pack of mushrooms. Heat 2 tsp rapeseed oil in a non-stick pan. Add the mushrooms, stir briefly then fry with the lid on the pan for 6-8 mins. Stir in half the tomatoes then cook 1-2 mins more with the lid off until softened.

Step 2: Beat together the eggs really well with the parsley and oats. Heat a drop of oil in a large non-stick frying pan. Pour in a quarter of the egg mix and fry for 1 min until almost set, flip over as if making a pancake. Tip from the pan, spread with a quarter of the mustard, spoon a quarter the filling down the centre and roll up. Now make a second wrap using another quarter of the egg mix and filling. 

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

429

20g

4g

30g

4g

6g

28g

0.55g

 

 

SmoothieSmoothie in a Jiffy

Whizz up a low-fat breakfast smoothie in no time. Use banana with other soft fruit, plus honey for a little sweetness and oats for slow release fuel.

Prep time: 2 mins
Serves: 2
Approx cost per serving: 65p

Ingredients
* 1 banana
* 1 tbsp porridge oats
* 80g soft fruit (whatever you have - strawberries, blueberries and mango all work well)
* 150ml milk
* 1 tsp honey
* 1 tsp vanilla extract

Method
Step 1: Put all the ingredients in a blender and whizz for 1 min until smooth.

Step 2: Pour the banana oat smoothie into two glasses to serve.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

156

3g

2g

25g

19g

2g

4g

0.1g

 

 

naans with fried eggNaans with Fried Egg

Prep time: 5 mins
Cooking time: 5 mins
Serves: 2
Approx cost per serving: £4.00

Ingredients
* 1 tbsp vegetable or sunflower oil
* 2 eggs
* 2 small naan breads
* 4 tbsp low-fat cream cheese
* 2 tbsp mango chutney
* 1 avocado, halved and sliced
* half lime, juiced
* 1 green chilli
* small handful coriander, leaves picked

Method
Step 1: Heat oven to 200C/180C fan/gas 6. Heat the oil in a pan, then fry the eggs. Warm the naan breads in the oven while the eggs are cooking. 

Step 2: Spread the warm naans with the cream cheese, then drizzle with the chutney. Add a fried egg to each naan and top with the avocado, lime juice, chilli and coriander.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

503

30g

7g

35g

11g

5g

20g

1.2g

 

 

rainbow pancakesRainbow Pancakes

These easy healthy pancakes get their fluffy texture from whipped egg whites. Stack them high rainbow coloured with fresh berries and a spoonful of low-fat yoghurt.

Prep time: 15 mins
Cooking time: 30 mins
Serves: 10
Approx cost per serving: £4.00

Ingredients
* 50g self-raising flour
* 50g wholemeal or wholegrain flour
* 2 small eggs, separated
* 150ml skimmed milk
* berries and low-fat yoghurt or fromage frais to serve
* different colouring

Method
Step 1: Sift the flours into a bowl or wide jug and tip any bits in the sieve back into the bowl. Add the egg yolks and a splash of milk then stir to a thick paste. Add the remaining milk a little at a time so you don’t make lumps in the batter.

Step 2: Whisk the egg whites until they stand up in stiff peaks, then fold them carefully into the batter – try not to squash out all the air.

Step 3: Divide the batter into 3 different parts and mix different colours to make the rainbow pancakes. Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake about 10 cm across. Cook for just under a minute until bubbles begin to pop on the surface and the edges are looking a little dry.

Step 4: Carefully turn the pancake over. If it is a bit wet on top, it may squirt out a little batter as you do so. In that case, leave it on the other side a little longer. Keep warm while you make the remaining pancakes. Serve with your favourite healthy toppings.

Kcal

Fat

Saturates

Carbs

Sugar

Fibre

Protein

342

9g

4g

34g

6g

6g

31g

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