Serving Details
- Serves: 1
- Serving Size: 1 bowl
- Meal Type: Breakfast / Light Lunch
- Dietary: Vegetarian, Gluten‑Free, High-Protein
Recipe Description
The Cook Book’s Microwave Kale & Chilli Eggs deliver a speedy, nutrient-packed breakfast in under 10 minutes. Tender kale, juicy tomatoes, and chilli pepper create a vibrant base, while microwave-cooked eggs add creamy protein—perfect for energizing mornings or hearty snacks.
Cooking Time
- Preparation Time: 2 minutes
- Cooking Time: 2½ minutes (plus brief rest)
- Total Time: ~5 minutes
Ingredients
- Handful kale, finely chopped
- ½ small red chilli, deseeded and chopped
- ½ tin (≈200 g) chopped tomatoes
- Squeeze of lemon juice
- Pinch of salt
- 2 eggs (whites and yolks separated)
- Black pepper, to serve
Instructions
- In a microwave-safe bowl, combine kale, chilli, chopped tomatoes, salt, and lemon juice. Push mixture to the sides, creating a small well in the center for the egg whites.
- Tip in the egg whites, cover with cling film, and microwave on medium (≈600 W) for 40 seconds. Let rest 30 seconds, then microwave again for 40 seconds.
- Add egg yolks on top, pierce membranes gently to avoid bursting, cover, and microwave for a final 40 seconds.
- Carefully remove cling film, season with freshly ground black pepper, and serve immediately.
Nutritional Information (Per Serving)
- Calories: ~215 kcal
- Fat: 12 g
- Saturated Fat: 3 g
- Carbohydrates: 9 g
- Sugars: 6 g
- Fiber: 2 g
- Protein: 16 g
- Sodium: ~1.1 g
FAQs
Can I use frozen kale?
Yes—thaw and squeeze out extra water before microwaving to avoid soggy texture.
What power level for microwave?
Medium power (≈600 W); if your microwave runs hot, reduce time or power to prevent overcooking.
Can I add cheese?
Absolutely—sprinkle feta or grated cheddar after cooking for a creamy, tangy twist.
Is this dish spicy?
You can adjust the chilli amount or use no chilli for a milder version.
Can I double it?
Yes—use a larger bowl and increase times by about 50% to ensure even cooking.
