This delicious healthy breakfast recipe or lunch is so health and nutritious and packed with the right protein punch as eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
What you need:
•5 organic eggs
•1 clove garlic, minced
•pinch of chili flakes, optional
•4 slices ham, chopped
•⅓ cup (30g) grated cheese
What to do: Preheat the oven to 360°F (180°C).
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the moulds and bake in the oven for 10-15 minutes, or until eggs have set.
Vegetarian option: replace the ham with feta cheese, Goats cheese or your favourite vegetables.