Microwave kale & chilli eggs

Microwave kale & chilli eggs

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(14 ratings)

Prep: 5 mins Cook: 2 mins plus standing


Serves 1

Whip up Jack Monroe's healthy vegetarian dish for one in under 10 minutes – a low-calorie option for breakfast, lunch or dinner

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal215
  • fat12g
  • saturates3g
  • carbs9g
  • sugars6g
  • fibre2g
  • protein16g
  • salt1.1g
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  • handful of kale, finely chopped



    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • ½ small red chilli, deseeded and chopped
  • ½ a 400g can chopped tomatoes
  • squeeze of lemon juice
  • 2 medium eggs, yolks and whites separated



    The ultimate convenience food, eggs are powerhouses of nutrition packed with protein and a…


  1. In a microwaveable bowl, mix the kale, chilli and chopped tomatoes with a pinch of salt and a squeeze of lemon juice. Push the mixture to the sides of the bowl to make a well in the middle, then tip the egg whites into the centre. Cover the bowl with cling film and cook in the microwave on Medium for 40 secs, then allow to cool for a moment before heating for another 40 secs.

  2. Add the egg yolks to the whites, then gently pierce the yolk of each one to break the membrane – and prevent them from exploding. Microwave for another 40 secs, then remove, peel back the cling film, grind over some black pepper and serve.

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Comments, questions and tips

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14th Jan, 2017
Have to agree with the other comments. It was watery, undercooked and bland. We ended up cooking it on high for a lot longer that recommended. We also added za'atar and some other spices. In the end you would have been better frying the veg in the pan and then adding the toms and topping with either poached or fried eggs!
4th Nov, 2015
Tasteless, the tomato is watery (I'd use a passata, not tinned tomato), and the eggs don't cook (I had to put them under the grill).
17th Oct, 2015
This is not working at all! I dont know if it's my microwave but cooking to the specified times is nowhere near enough to cook the eggs. The white is still colourless...
12th Nov, 2015
What power rating is your microwave? Although Jack doesn't say so, I think you may find times are in relation to 1000w microwave. If yours is less, try a little longer. Hope this helps.
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