Serves 1

Ingredients

• 2 eggs
• 20 ml milk semi-skimmed
• Salt and freshly ground black pepper, to taste
• 1 slice rye bread, toasted

Method

1. Wisk the eggs in a jug adding the milk and half of the salt and pepper.
2. Add the mixture to a non-stick pan.
3. Using a whisk keep the eggs moving for a couple of minutes until cooked.
4. Serve on the toasted rye bread and season to taste.

Chefs Tips

• Rye flour is different to wheat flours because the refinement process doesn’t break down the germ and the bran from the endosperm.
• In Layman’s terms this means that rye flour retains a large quantity of its nutrients including fibre, protein, potassium, calcium, iron, phosphorus, magnesium, manganese, vitamin B1, folic acid, thiamin, niacin and antioxidants.
• Additionally, rye grains have been found to not effect blood sugar levels as much as wheat grains.
• Rye grains have been found to be efficient at fat burning, lowering blood pressure, reducing inflammation and decreasing the risk of cardiovascular diseases.

Nutritional Value

(per serving)

Calories 238 kcal
Total Fat 11.4 gm
Saturated Fat 3.2 gm
Carbohydrates 19 gm
Fibre 1.9 gm
Protein 17.6 gm