The eggs factor

US researchers have found that eating eggs at breakfast time is a great slimming aid - helping to both cut calorie intake by up to 415 calories per day, and increase weight loss.

The study discovered that given two eggs a day for breakfast, overweight and obese women lost more weight than women eating a similar breakfast without eggs. Not only that, but the egg group felt fuller and more energetic, too.

So why not start your day on an egg - these delicious recipes are mouth watering enough to convert even the most committed cereal fan!

• For more recipe ideas visit the link below
  
  Watercress and Salmon Omelette - (Serves 1)
  
  Nutritional info per portion: 325 cals; 21g fat
• 1 tsp olive oil
• 50g watercress
• 2 large eggs
• salt and freshly ground black pepper
• 75g canned red salmon, drained and flaked
  
  Heat the oil in a medium non-stick frying pan, add half the watercress and sauté for 30 seconds until wilted.

Beat the eggs with the seasoning and pour into the pan. Cook, stirring with a spatula to push the set egg into the centre until there is no more runny egg left. Cook for a further 30 seconds until the base is golden. Scatter over the remaining watercress and the salmon. Fold over the omelette and slide onto a warm plate. Serve straight away.

Roasted Pepper Tortilla - (Serves 4)

Nutritional info per portion: 286 cals; 15g fat

• 1 each red, orange, yellow and green pepper, deseeded
• 1 red onion, peeled and sliced 2 tsp olive oil
• 50g chorizo sausage, sliced
• 8 large eggs
• salt and freshly ground black pepper
  
  Preheat the oven to 200C/Fan 180C/Gas Mark 6. Cut each pepper into about six large pieces. Place the peppers, onion and oil in a large roasting tin and toss together. Roast for 15-20 minutes or until tender and charred at the edges.

Lightly oil a 23cm/9 inch non-stick round tin with baking parchment.

Scatter the roasted vegetables over the base of the prepared tin and stir in the chorizo.

Beat the eggs, add seasoning and pour over the vegetables and sausage.

Bake in the oven for 15 minutes or until the top is golden and the eggs are set. Leave to cool slightly, before cutting into wedges and serving warm.

Spiced Vegetable Omelette - (Serves 1)

Nutritional info per portion: 331 cals; 22g fat

Half a red pepper, deseeded and sliced

• 50g mangetout, shredded
• 50g baby corn, shredded
• 2 spring onions, shredded
• 1 tbsp Thai sweet chilli dipping sauce
• 1 tsp olive oil
• 2 large eggs
• 2 tbsp chopped fresh coriander
• salt and freshly ground black pepper
  
  Heat half the oil in a medium non-stick frying pan, add the vegetables and stir fry for 2 minutes. Transfer to a dish and stir in the chilli sauce.

Beat the eggs with the coriander and seasoning. Return the pan to the heat and pour in the eggs. Cook, stirring with a spatula to push the set egg into the centre of the pan, until there is no more runny egg left. Cook for a further 30 seconds until the base is golden.

Scatter the vegetables over the omelette and fold it over. Serve with more chilli dipping sauce if liked.

Prawn, Courgette and Tomato Frittata (Serves 4)

Nutritional info per portion: 228 cals; 10g fat

• 1 tsp olive oil
• 2 courgettes, sliced
• 1 clove garlic, crushed
• 2 tomatoes, deseeded and chopped
• 100g cooked and peeled king prawns
• 8 large eggs
• salt and freshly ground black pepper
  
  Heat the oil in a medium non-stick frying pan, add the courgettes and sauté over a high heat for 4 minutes or until pale golden.

Add the garlic, tomatoes and prawns and sauté for 2 minutes. Beat the eggs with seasoning then pour into the pan, stir for 1 min, then shake pan to level the surface. Cook for 2 minutes. Remove from the heat and pop the pan under a hot grill for 2 minutes until the top has set and is pale golden. Serve in wedges with a salad.