Life Without Diabetes microwave eggs with bacon, spinach and chilli

Microwave eggs are a super-fast, low-maintenance breakfast where the addition of spinach, chilli and nutmeg makes for a gourmet meal.

microwave eggs with bacon, spinach and chilli
Chris Alack

Prep time 3-5 minutes 

Cook time 1-2 minutes

Serves 2

Calories per portion 300

4 rashers smoked streaky bacon, chopped into 1cm-2cm pieces
2 tsp olive oil
200g baby spinach
1/2 tsp chilli powder or chilli flakes
2 medium free-range eggs
2 slices wholegrain bread, toasted
salt and pepper

1. Place the bacon in a small saucepan with 1 teaspoon of the oil and fry over a medium-high heat until crisp. Add the spinach and stir until wilted. This will happen very quickly. Season to taste and divide between two small ramekins. 

2. Clean the saucepan and add the remaining olive oil and chilli powder or flakes. Place over a medium heat and fry for 30 seconds. Remove from the heat and set aside to infuse.

3. Crack an egg into each ramekin. Pierce the yolk with a sharp knife three times then cook one at a time in the microwave on its highest setting for 30-50 seconds, depending on the size of the ramekin and the power of your microwave. Check it at 30 seconds, then every 5 seconds after, until the egg white is totally cooked but the yolk is still wobbly. 

4. Pour some chilli oil over the top and serve immediately with the toast alongside. 

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

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© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.