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
- 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
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Instructions
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 371cal
-
Kilojoules 1550kJ
-
Protein 22g
-
Total fat 18g
-
–Saturated fat 4g
-
Carbohydrates 25g
-
–Sugars 11g
-
Dietary fibre 16g
-
Sodium 390mg
-
Calcium 240mg
-
Iron 4mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
