Breakfast egg wraps
Enjoy these protein-rich egg wraps filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. It provides iron, folate and fibre.
Herby fish fingers with Chinese-style rice
Serves 2
Easy
Prep:
Cook:
This healthy, gluten-free lunch or dinner supplies a balance of carbs and protein, making it perfect for refuelling after exercise
Skip to ingredients
- 100g brown basmati rice
- 160g frozen peas
- 50g French beans
- 3 spring onionsfinely chopped
- ½ tsp dried chilli flakes
- good handful corianderroughly chopped
- 2 tsp tamari
- few drops sesame oil
- 1 tbsp cold-pressed rapeseed oil
- 2 large eggs
- 280g pack skinless cod loinscut into chunky strips (cut into 4 strips per loin)
Nutrition: per serving
- kcal487low
- fat14g
- saturates2g
- carbs47g
- sugars7g
- fibre7g
- protein40g
- salt1.14g
Method
step 1
Cook the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then return to the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.
step 2
Meanwhile, heat a large non-stick pan with the rapeseed oil Beat the eggs with the remaining 1 tbsp coriander. Cut the fish into chunky strips, then coat them in the egg and fry in the oil for a couple of mins each side until golden. Remove the fish from the pan and tip in the rice with any remaining egg and stir. Serve in bowls, topped with the fish.
