By the South African Mushroom Farmers' Association

by Tia

Serves 2


  • 200g portabellini mushrooms, sliced
  • 200g leeks, washed & sliced
  • 1 clove garlic, grated
  • 200ml low sodium chicken stock
  • 4 tablespoons plain fat-free yoghurt
  • pinch of ground nutmeg
  • 2 large free-range eggs

To serve

  • low carb bread or sprouted wholemeal bread
  • cold pressed extra virgin olive oil or avocado oil, for cooking
  • salt and pepper, to taste


  1. Preheat oven to 190˚C.
  2. Heat a drizzle of cold pressed extra virgin olive oil in a non-stick frying pan or spray lightly with cooking spray.
  3. Add mushrooms and cook, stirring occasionally, until well browned.
  4. Season lightly with salt and pepper.
  5. Remove from the heat and transfer to a plate.
  6. Place the pan back on the heat and add leeks.
  7. Cook, stirring often, until softened but not browned.
  8. Use a lid to create steam and help cook the leeks without needing extra oil.
  9. Once softened, add the garlic and cook for a minute until fragrant.
  10. Pour in the chicken stock and bring to a simmer.
  11. Reduce slightly but keeps things nice and saucy.
  12. Switch off the heat and stir through the yoghurt and nutmeg.
  13. Add the golden mushrooms back into the mix and taste to adjust seasoning.
  14. Divide mixture between two oven safe small casseroles or mini frying pans.
  15. Using a spoon, make small egg-sized wells in the creamy mixture.
  16. Crack an egg into each well and season with salt.
  17. Bake until egg whites are set, and yolks are done to your liking; 12 to 15 minutes, depending on how you like your eggs.
  18. Remove from the oven and sprinkle with freshly ground black pepper.
  19. Serve with warm low carb toast and enjoy!

TOP TIP: Cold pressed extra virgin olive oil spray is also ideal for cooking as it allows for good coverage and fewer calories.

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