Friday Breakfast: Baked Avocado Eggs

Serves 2


  • 1 avocado
  • 2 eggs
  • 1 spring onion
  • ½ red chilli or chilli flakes
  • Salt and pepper


  1. Pre heat the oven to 180C.
  2. Finely chop the chilli and spring onion and leave to one side.
  3. Slice the avocado in half and remove the stone, spoon a little more avocado out of the groove left behind by the stone to make a small well for the eggs.
  4. Crack each egg into a small cup or mug and pour into the avocado.
  5. Bake in the oven for 15-20 minutes until the egg is cooked.
  6. Sprinkle over the chilli and spring onion and serve with some rocket salad or other greens.


                      Friday Dinner: Chicken Jalfrezi                             Serve with broccoli or cauliflower rice

Preparation time: 15 minutes

Cooking time: 45 minutes to 1 hour


  • 750g boneless chicken thighs, each cut in half
  • 2 tbsp. coconut oil
  • 3 large onions, finely chopped
  • 2 cloves garlic, crushed
  • 1 tsp. hot chilli powder
  • 1 tbsp. turmeric, ground
  • 1 tbsp. cumin, ground
  • 1 tbsp. coriander seed, ground
  • 1 ½ tsp. salt
  • Freshly ground black pepper
  • 4” piece fresh root ginger, grated
  • 400g chopped ripe tomatoes (or 1 x 400g tin)
  • 1 green pepper, finely sliced
  • Fresh coriander leaf, chopped


  1. Heat half of the coconut oil in a heavy pan or wok to a medium heat. Add the onions and salt and allow to gently cook, stirring occasionally, for 10- 15 minutes. The onions should be deeply coloured and almost paste-like.
  2. Add the garlic and fry for 2 minutes – being careful not to let the garlic burn.
  3. Add the chicken, followed by the turmeric and chilli powder. Being careful to control the pan heat, fry gently to cook out the spices, turning the chicken frequently and scraping any residue from the bottom of the pan.
  4. Add the tomatoes, cover with a lid, and allow to simmer for 20 mins. Remove the lid and simmer for a further 10 minutes to allow the excess liquid to evaporate.
  5. Add the cumin, coriander seed, ginger, fresh coriander leaf and a few turns of black pepper. Simmer for a further 5-7 minutes.
  6. Before serving, quickly fry the sliced green pepper in the remaining coconut oil in a very hot pan until coloured and softened. Add to the jalfrezi, check seasoning, and serve.

Top Tip

This recipe is also delicious made with lamb. To do this, slowly braise a lamb or mutton shank for 2-3 hours in stock until tender, allow to cool and simply add to sauce to reheat