Morgan Hipworth's protein-packed recipes

Protein-Packed Savoury Pancakes & Jammy Eggs

Serves 4

Ingredients

Chickpea & Corn Fritters

• 150g self-raising flour

• 1 free-range egg

• 125ml full-cream milk

• 1/2 onion, finely diced

• 1 clove garlic, crushed

• 400g tin chickpeas, drained and roughly crushed

• 200g corn kernels (fresh, frozen, or from 2 cobs)

• Sea salt and freshly ground black pepper, to taste

• Olive oil, for frying

Brown Butter Whipped Feta

• 200g good quality feta

• 80g cream cheese

• 80g unsalted butter

• 2 tbsp extra virgin olive oil

• Juice of 1/2 lemon

• White pepper, to taste

Pistachio Dukkah

• 50g pistachios, toasted

• 2 tbsp sesame seeds, toasted

• 1 tsp coriander seeds, toasted

• 1 tsp cumin seeds, toasted

• 1/2 tsp flaky salt & pinch of chilli flakes

Charred Capsicum

• 1 jar charred capsicum, drained and diced

Jammy Eggs

• 4 brown eggs

• Ice bath, to stop cooking

To Serve

• Rose harissa

• Small handful flat-leaf parsley, picked

• Small handful fresh dill

• Few sprigs of mint, picked

• Sumac

• Extra virgin olive oil

• Flaky salt

Method

Charred Capsicum

Drain the jarred charred capsicum and dice. Set aside until plating.

Brown Butter Whipped Feta

Cook butter in a small saucepan over medium heat, stirring occasionally, until the milk solids turn deep golden and it smells nutty. Pour into a bowl and allow to cool slightly. Blend feta, cream cheese, olive oil and lemon juice until very smooth. Stream in the brown butter while blending and continue until fully incorporated. Season with white pepper.

Pistachio Dukkah

Roughly crush pistachios with a mortar and pestle. Lightly crush the coriander and cumin seeds. Combine with sesame seeds, chilli flakes and salt. Keep coarse.

Chickpea & Corn Fritters

Whisk flour, egg and milk together until a smooth batter forms. Fold in the onion, garlic, chickpeas and corn. Season well with salt and pepper. Heat a generous splash of olive oil in a non-stick pan over medium heat. Spoon batter in to form fritters roughly 10cm wide and cook for 3 to 4 minutes per side until golden and cooked through. Keep warm in a low oven while you finish the rest.

Jammy Eggs

Bring a pot of water to a rolling boil. Lower eggs in gently and cook for exactly 6 minutes 30 seconds. Transfer immediately to an ice bath for 2 minutes. Peel carefully and halve just before plating.

To Plate

Spread brown butter whipped feta generously across the base of the plate. Place a fritter on top. Scatter diced charred capsicum over the feta. Dot rose harissa around the plate. Toss parsley, dill and mint with a light drizzle of olive oil, a small squeeze of lemon and a pinch of flaky salt, then scatter the herb salad over. Place two jammy egg halves cut-side up. Finish with pistachio dukkah, a pinch of sumac, a drizzle of olive oil and flaky salt.

Crispy Fried Egg Salad with Lentis, Cucumber & Lemon

Serves 2

Ingredients

Salad

200g puy or green lentils

4 eggs

1 Lebanese cucumber

1 bunch flat-leaf parsley

1 bunch mint

4 spring onions

60mL olive oil

Lemon Dressing

60mL extra virgin olive oil

30mL fresh lemon juice

1 tsp Dijon mustard

1 clove garlic, grated

Salt & black pepper

Method

1. Rinse the lentils and cook in well-salted boiling water for 20 to 25 minutes until just tender but still holding their shape. Drain and spread on a tray to steam dry for a few minutes. 

2. Whisk together the lemon juice, Dijon, and grated garlic. Stream in the olive oil while whisking until emulsified. Season well with salt and pepper. Toss the warm lentils with about half the dressing while they are still slightly warm so they absorb it properly. 

3. Slice the cucumber into half-moons. Thinly slice the spring onions. Pick the parsley leaves and roughly tear the mint. Toss the cucumber, spring onion and herbs through the dressed lentils.

4. Heat a generous pour of olive oil in a small frying pan over medium-high heat until shimmering. Crack in the eggs one at a time. The whites will bubble and frill at the edges. Baste the top of the yolk with the hot oil using a spoon. Cook for about 90 seconds until the whites are set and the edges are golden and lacy. Remove with a slotted spoon onto paper towel. 

5. Spoon the lentil salad into shallow bowls, drizzle over the remaining dressing, and top each with a crispy egg. Finish with a crack of black pepper. 

The lentils hold well for a day or two in the fridge, making this a good prep-ahead base. Dress them fresh before serving if making ahead. 

Baked Frittata Slice with Roasted Vegetables & Herbs

Serves 6-8

Ingredients

Salad

10 eggs

120mL pouring cream

1 zucchini

1 red capsicum

1 red onion

200g cherry tomatoes

100g feta, crumbled

1 bunch basil

1 bunch chives

1 sprig fresh thyme

3 tbsp olive oil

Salt & black pepper

Method

1. Preheat the oven to 200C fan-forced. Dice the zucchini, capsicum and red onion into roughly 2 cm pieces. Toss with olive oil, thyme leaves, salt and pepper and spread across a lined baking tray in a single layer. Roast for 20 to 25 minutes until softened and lightly caramelised at the edges. Add the cherry tomatoes for the last 8 minutes. Remove and reduce oven to 175C. 

2. Whisk the eggs and cream together thoroughly until uniform. Season well with salt and pepper. 

3. Line a 30 x 20 cm baking dish or deep tray with baking paper and lightly grease the sides. Scatter the roasted vegetables across the base in an even layer. Pour over the egg mixture. Distribute the crumbled feta and scatter the chives and torn basil leaves across the top.

4. Bake at 175C for 22 to 28 minutes until the centre is just set with a very slight wobble. It will firm up as it cools. Do not overbake or it will be rubbery. Allow to rest in the tin for 10 minutes before slicing. 

5. Slice into portions and serve warm or at room temperature. Works well with a simple green salad or alongside the lentil dish above. 

This slices cleanly once fully cooled, making it well-suited for a catering or grab-and-go format. Can be made the day prior and refrigerated.