Frying pan baked eggs with harissa and silver beet

Protein-packed baked eggs with tasty harissa and silver beet. A healthy meal for breakfast, lunch or dinner.

Serves: 4

Time to make: 20 mins

Ingredients

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1 medium onion, finely diced
1 tablespoon harissa paste
2 teaspoons crushed garlic
2 x 400g cans no-added-salt chopped tomatoes
¼ cup reduced-salt vegetable stock
400g can no-added-salt four-bean mix, rinsed and drained
4 large silver beet leaves, white stalks removed, leaves shredded
4 eggs
¹/³ cup roasted skinless hazelnuts, chopped, to serve
¹/³ cup shaved parmesan, to serve
2 tablespoons chopped flat-leaf parsley, to serve

Instructions

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1 Spray a 24cm non-stick frying pan with olive oil and set over a medium heat. Add onion and sauté for 3 minutes, or until soft. Stir in harissa paste and garlic.

2 Add tomatoes, stock and four-bean mix. Bring to the boil. Stir in silver beet and simmer for 3 minutes.

3 Using the back of a big spoon, make four indents in the mixture. Crack an egg into each indent. Cover with a tight-fitting lid. Cook for 5 minutes, or until the eggs are done to your liking. Serve sprinkled with hazelnuts, parmesan and parsley.

Variations

Make it gluten free: Check harissa and stock are gluten free.

Nutrition Info (per serve)

Calories 371 cal

Kilojoules 1550 kJ

Protein 22 g

Total fat 18 g

Saturated fat 4 g

Carbohydrates 25 g

Sugar 11 g

Dietary fibre 16 g

Sodium 390 mg

Calcium 240 mg

Iron 4 mg

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.