Yam and Egg Sauce with Ugu
Yam is a good source of complex carbohydrates, fibre, and potassium, providing sustained energy for the morning.
- Total time
- 30 min
- Serves
- 2
- Calories
- 340 kcal
- Ingredients
- 10
Ingredients
For 2 servings
Tick items off as you gather them.
Method
Place the yam chunks in a pot, cover with water, and add 1/2 teaspoon salt. Boil for 20 to 25 minutes, until tender. Drain and set aside.
While the yam cooks, heat the oil in a pan over medium heat. Add the onion and cook for 3 to 4 minutes until softened.
Add the tomato, bell pepper, and scotch bonnet if using, and cook for 5 minutes until softened.
Whisk the eggs in a bowl with the remaining salt, then pour into the pan.
Let the eggs sit for a minute, then gently stir to scramble.
Add the ugu or spinach and the seasoning cube, and cook for 2 to 3 minutes until the eggs are set and the greens are wilted.
Serve the egg sauce alongside the boiled yam.
Why it can fit a PCOS-friendly week
Yam is a good source of complex carbohydrates, fibre, and potassium, providing sustained energy for the morning. Pairing it with eggs adds high-quality protein, and the addition of ugu (fluted pumpkin leaves) or spinach contributes extra fibre and iron. This combination fits well into a balanced breakfast pattern with a mix of carbohydrates, protein, and vegetables.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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