Crispy parmesan crumbed vegies with eggy dip

Author: Niki Bezzant - Founding Editor

Photographer: Steve Brown

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High in calcium, iron, and protein, tasty panko and parmesan crumbed veggies are perfect for dipping into an egg. A moreish meal for one.

Serves: 1

Time to make: 30 mins

Ingredients

Wash and dry vegetables. Line a baking dish with baking paper. Preheat oven to 200°C.
In a shallow bowl, combine panko crumbs and parmesan. In another bowl, place flour, and in another 1 beaten egg.
Dip vegetables in flour, then beaten egg, then crumb mixture. Place on baking dish and spray with oil. Discard remaining crumb and egg.
Place veges in oven and bake for 15-20 minutes, until tender and golden.
While vegetables are cooking, crack remaining eggs into individual ramekins. Place in the oven for 8-10 minutes, until white is set but yolk is still runny.
Season with black pepper. Serve vegetables with egg, dipping into egg yolk to eat.

You will use only about half the flour, beaten egg and crumb mixture, but you need to start with enough to easily coat the veges.

Calories 567cal

Kilojoules 2370kJ

Protein 38g

Total fat 26g

–Saturated fat 7g

Carbohydrates 40g

–Sugars 5g

Dietary fibre 8g

Sodium 460mg

Calcium 340mg

Iron 4.5mg

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.

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