This is a ripper for a fast day that can be thrown together super quickly. You can vary the spices for a range of different flavours too.

Microwave tomato and spinach ‘baked’ egg

1/2 can crushed tomatoes (57 calories)

2 cubes frozen spinach (or a couple of handfuls of fresh) (10 calories)

1 egg (75 calories – that’s a big egg)

Selection of spices to suit:
Italian: a dash of each of oregano, basil, garlic

Mexican: a dash of each of cumin, coriander and chilli

Turkish: a dash each of sumac, oregano, cumin, cinnamon and paprika

Greek: a dash each of garlic, basil, oregano, cinnamon and nutmeg


Combine tomatoes and spinach into a microwave proof container.

Crack egg into tomato spinach mixture and pierce yolk a couple of times with a fork. Microwave for a minute. Then another 40 seconds. Take the break in the middle so your egg doesn’t explode.