Spanish egg
Serves: 1
Time to make: 25 mins
Hands-on time: 5 mins
Total cost: $3.20 / $3.20 per serve
(at time of publication)
Ingredients
- spray oil
- ¼ small onion, finely chopped
- 1 spring onion, finely chopped
- ¼ red capsicum, deseeded, diced or 2 tablespoons diced peppadew peppers
- 2 small cooked potatoes, sliced
- ½ x 400g can chopped tomatoes
- 95g can tuna in spring water, drained
- 1 tablespoon Gourmet Garden coriander or basil paste
- 1 egg
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Instructions
1 Preheat oven to 180ºC. Heat oil in a non-stick pan and cook onions and capsicum until softened and starting to brown.
2 Add potatoes to pan. Cook for a few minutes.
3 Add tomatoes, tuna and paste. Cook for 2 minutes.
4 Spoon mixture into an ovenproof dish. Make a hollow in the centre and break egg into the hollow. Cook for 20 minutes. Serve immediately with lightly cooked spinach and garnished with fresh parsley.
HFG tip
Store the remaining pepper and onion in an airtight bag in the fridge for future use: add to Country chicken soup, a mixed green salad or a pasta dish.
Nutrition Info (per serve)
-
Calories 452cal
-
Kilojoules 1890kJ
-
Protein 32g
-
Total fat 19g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 14g
-
Dietary fibre 4g
-
Sodium 720mg
-
Calcium 110mg
-
Iron 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.
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.
