• 3 large eggs Egg, whole, boiled
• 255g wild rice Wild Rice, cooked
• 80g spinach Spinach, raw
• 80g tenderstem broccoli Tenderstem Broccoli, steamed
• 2 tsp Cajun seasoning
• 10g lemon juice Lemon Juice
• 50g greek yoghurt Greek Yoghurt, 0% fat
• 80g avocado Avocado
• 5g olive oil Olive Oil
• chopped parsley

1. 1

   Prep everything first: wash and trim the spinach and tenderstem, then measure out the sauce ingredients.

2. 2

   Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.

3. 3

   Lower the eggs into boiling water and cook for 6½ minutes, then cool in cold water and peel.

4. 4

   Coat the protein generously in Cajun seasoning. Mix the yoghurt with lemon juice and a pinch of the spice to make a cooling dip.

5. 5

   Meanwhile, steam or stir-fry the spinach and tenderstem for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: wild rice first, then the veg and soft-boiled egg, spooning over any remaining sauce. Finish with the chopped parsley.

7. 7

   Bulking upgrade: add the avocado, olive oil for extra energy-dense calories.

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