Eggs can make you feel sunny side up

Corned beef and egg hash
Corned beef and egg hash
Dr John Steadman, archivist of Portsmouth History Centre based at Portsmouth Central Library     Picture:  Malcolm Wells

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They’re packed with nutrition and you can combine them with just about any food. RACHEL JONES looks at the benefits of eggs.

With Easter approaching, it’s tempting to associate anything egg-shaped with chocolate.

But let’s not forget the real thing – those shell-cased packages of nutrition that taste great scrambled, boiled, fried or poached.

You might say it never went away, but the ordinary egg has made something of a comeback in recent months.

We’ve never stopped snapping up the cardboard cartons but we have been told to eat eggs with restraint.

But recently nutritionists have relaxed their advice.

A spokesman for the British Egg Information Service says: ‘Eggs are one of the most versatile foods money can buy.

‘Rustling up a quick omelette or scramble takes no time at all and it’s easy to combine them with all kinds of healthy, interesting ingredients to make a tasty meal in minutes.

‘They’re good for you too – research shows that eggs are one of the most nutritionally dense foods available, and they contain high quality protein that can help you feel fuller for longer.

‘And the good news is that leading heart and health organisations have lifted limits on egg consumption.’

Reports now suggest that it is saturated fat, not the dietary cholesterol found in foods such as eggs, that adversely affects our blood cholesterol levels.

This means that most people can eat them without concern provided that they are following a healthy diet, low in saturated fat.

And there are plenty of ways to cook an egg – whether for breakfast, lunch or dinner.

Tasty snacks and meals available at eggrecipes.co.uk include eggy bread and vegetable cobbler, cheese and mushroom pizza omelette and baked eggs with kippers.

And more information is available at britegg.co.uk

Corned beef and egg hash

Preparation: 10 mins

Cooking: 15-20 mins

Serves four

Ingredients

45ml/3tbsp vegetable oil

350g/12oz cooked potatoes, diced

1 onion, chopped

1 green pepper, deseeded and diced

1 (400g) can chopped tomatoes

1 (340g) can corned beef, diced

1 pinch of dried chilli flakes (optional)

4 large eggs

salt and freshly ground black pepper

chopped parsley to garnish (optional)

Method

1. Heat a large non-stick frying pan, add the oil, potatoes, onion and pepper and sauté over a medium heat for 6-8 mins or until they are golden.

2. Stir in the tomatoes and corned beef and cook for a further 2 mins. Season to taste.

3. Make four hollows in the mixture and carefully crack an egg into each.

4. Cover the pan with a baking tray or lid and cook over a medium heat for 6-8 mins or until the eggs are set to your liking.

Recipe at eggrecipes.co.uk