A few years ago eggs were a real no-no for those with high cholesterol, but recently it's been suggested that much of the excessf cholesterol in our bodies is actually produced by eating too much saturated fat rather than the eggs themselves. So the minute you add cream or cheese to your omelette and scrambled eggs, the innocent egg becomes a cholesterol-building culprit.
4 good-quality eggs
2tbsp semi-skimmed or skimmed milk
30-40g low-cholesterol spread
Salt and freshly ground white pepper
For the topping
1tbsp rapeseed oil
1 small red onion, peeled, halved and finely chopped
1-2 medium red chillies, trimmed and finely chopped
1tbsp chopped coriander
First make the topping: heat the rapeseed oil in a pan and gently cook the onion and chilli on a light heat for 2-3 minutes until soft; season, then remove from the heat and leave to cool. Stir in the coriander.
Break the eggs into a pan, season and add the spread and milk. Stir them on a low heat with a wooden spoon or spatula for 2-3 minutes until the eggs are just cooked and they seem really soft and fluffy.
Remove the eggs from the heat and spoon out of the pan immediately on to a warmed plate. Spoon the onion and chilli mixture on top – a little spice in the morning, when you need some perking up, is a really fine thing.
A little tip: if, for some reason, you aren't ready to serve your eggs but they are cooked, then transfer them to a cold fresh pan; they will stop cooking and won't get overdone.