Scrambled eggs, chicken and oats

Serves 2

Preparation time 10 minutes

Cooking time 10 minutes

Ingredients:

4 tablespoons quick cooking oats

1 egg, beaten

2 egg whites, lightly beaten

6 tablespoons low fat milk

½ teaspoon black pepper powder

½ teaspoon salt

2 tablespoons cooking oil

1 small onion, diced

50g lean chicken fillet, minced

½ red bell pepper, diced

½ green bell pepper, diced

Method

• Mix oats, eggs, milk, pepper and salt in a large bowl and set aside

• I a non-stick pan, heat oil and sauté onion and minced chicken and continue stirring and cooking until the chicken browns nicely

• Stir in bell peppers and cook until the bell peppers are tender, but crisp

• Add the oat-egg mixture and cook until the mixture thickens and the oat s and eggs are cooked

• Dish out the egg mixture and serve immediately

Per serving

171kcal

13.9g carbohydrate

2.4g fibre

16.1g protein

8.5g fat

Written by:

Ms. Celeste Lau is a Dietetics Manager, Sunway Medical Centre. Celeste received her credential in Master in Dietetics from Australia. She is a member of Malaysian Dietitians’ Association, member of Nutrition Society of Malaysia, member of PENSMA. She is one of the committee members in MNT Guidelines for Cancer in Adults, Malaysia. She conducts talks, workshops and writing journals to some health magazines. Her special interest is in children health and critical care.