Baked eggs
Serves: 4
Time to make: 15 mins
Total cost: $10.92 / $2.73 per serve
(at time of publication)
Ingredients
- 1 ⅓ cups Tomato, capsicum and kidney bean braise
- 4 eggs
- ½ cup grated reduced-fat tasty cheese
- chopped fresh coriander or fresh flat-leaf parsley, to serve
- 8 slices sourdough bread
Instructions
1 Preheat oven to 200°C. Divide braise among 4 ramekins. Use a spoon to create a well in the centre of each ramekin. Crack an egg into each well. Sprinkle with a little cheese and season with freshly ground black pepper.
2 Cook in oven for 10 minutes or until eggs are just set.
3 Meanwhile, toast bread and divide among serving plates. Remove ramekins from oven. Sprinkle coriander or parsley over each and serve with toast.
Variations
Make it gluten free: Check spices are gluten free, and use gluten-free bread.
Nutrition Info (per serve)
-
Calories 320cal
-
Kilojoules 1330kJ
-
Protein 20g
-
Total fat 9g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 3g
-
Dietary fibre 3g
-
Sodium 570mg
-
Calcium 220mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
