Posted by Craig Brown


  • 50 g raw broccoli, chopped or diced 1 small stalk
  • (25 g) of raw celery, diced
  • 6 egg whites
  • 100 g sliced raw mushrooms
  • 1/4 c. long-grain, raw, brown rice 
  • 1/3 c. water or broth
  • 1/4 c. Woolworths Medium chunky salsa
  • 2 tbsp. lite soy sauce 
  • 160g raw spinach
  • 50 g grams raw onion, chopped salt to taste

Lightly steam the broccoli to a crisp-tender texture. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add water/broth, soy sauce and rice and simmer until liquid has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with salsa.

This makes a very large meal for one. Or can be split and served with a side dish.

Nutritional Information

Calories (Per Serving): 380 Protein (g): 33.1 Carbohydrates (g): 54 Fat (g): 1.8 
Carb – Protein – Fat % Ratio: 59% – 36% – 4%

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