Scrambled eggs (with optional wholemeal toast)

Protein-packed breakfast

Serves: one adult Preparation time: 5 minutes Cooking time: 5 minutes Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ)

Ingredients

2 eggs 4 tbsp of semi-skimmed milk 2 slices wholemeal toast 2 tsp of low-fat spread 1 pinch of black pepper Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper.