 Instead
of just breakfast in bed, why not surprise your mum
this Mother's Day
with this 'egg-cellent' menu - making her whole day one
that is kitchen duty free.
Mum's day will start with a Breakfast
Burrito, lunch will be the Aussie Steak Burger and
for dinner, Pasta Frittata - and before you say 'I'm
not much of a cook' we will show you just how easy
this gastronomical feast is to make.
The main ingrediant linking all three meals is eggs,
and by serving your mum eggs, you are providing her
with a natural source of at least 13 different vitamins
and minerals.
Eggs are also a nutrient dense food, and have a high
percentage of vitamins and minerals compared to the
amount of energy (kilojoules) they provide - are particularly
important for people with higher nutrition needs, such
as the elderly, pregnant women, children and people
who do a lot of exercise.
Nutrient dense foods have been shown to assist with
the prevention of chronic disease such as heart disease,
type 2 diabetes and cancer, as well as assist with
weight loss and maintenance.
And the best news is that eggs have little to no effect
on cholesterol for most healthy people.
The main villains affecting blood cholesterol are saturated
fats and trans fats – the types of fats that
need to be minimised in a balanced diet.
Unlike saturated and trans fatty acids, unsaturated
fats are the ‘good’ type of fats as they
play an essential role in the body.
 Breakfast Burrito
Ingredients:
4 flour tortillas
1 tsp margarine
6 eggs, lightly beaten
1 tbsp chopped chives or fresh herbs of choice
1/2 cup reduced fat grated cheese
1 large tomato, chopped
Optional: 30g snow pea sprouts; 30g ham cubed
Preparation:
1. Warm the tortillas according to packet directions.
2. Melt the margarine in a non stick saucepan.
3. Pour in eggs and chives/herbs and cook over medium
heat for 2 minutes, stirring as the egg starts to set
on the bottom.
4. Lay out warm tortillas, fill with scrambled egg,
cheese, tomato and other optional toppings.
5. Fold the bottom of the tortilla over the filling,
then the sides over to enclose.
6. Serve straight away.
 Aussie Steak Burger
Ingredients:
4 pieces round steak (heart smart) about 150g each
spray olive oil
4 thick slices sourdough bread
4 eggs
150g beetroot slices
1/4 cup tomato chutney
Optional: baby rocket leaves, to serve
Preparation:
1. Spray meat with oil and BBQ on a flat plate or
char grill for 2 minutes each side. Keep warm.
2. Toast the burger buns or Turkish bread slices on
the BBQ chargrill on both sides until lightly brown.
3. Cook eggs on the flat plate until the white has
set, or to your liking.
4. Place steaks onto buns/bread. Top with beetroot
slices, eggs and optional rocket leaves.
5. Serve immediately with tomato chutney on the side.
 Pasta Frittata
Ingredients:
1 1/2 cups spiral pasta
2 tsp olive oil
3 shortcut bacon rashers, chopped
1 small onion, finely chopped
1 red capsicum, chopped
310g can corn kernels, drained
1/3 cup finely grated Parmesan cheese
8 eggs, lightly beaten
Preparation:
1. Cook the pasta in a large pan of boiling water
until tender. Drain well.
2. Heat the oil in a non-stick frying pan, and cook
the bacon until lightly browned. Add the onion and
capsicum and cook until soft.
3. Tranfer to a bowl and add the corn kernels and
pasta; mix well.
4. Wipe out the pan, and add the pasta mixture.
5. Pour in the eggs, and use the back of a spoon to
smooth the surface.
6. Cook over medium-low heat for about 8 minutes,
until set underneath.
7. Place the pan under a preheated grill for about
10 minutes, until the top is set and golden.
8. Cool slightly, then slide out onto a board. Serve
cut into wedges.
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