Spicy baked eggs

Serves: 4 (as a light meal)

Time to make: 35 mins

Ingredients

½ cup red lentils
1 tablespoon oil
1 red or white onion, finely chopped
1 red capsicum, deseeded and diced
2 tablespoons sun-dried tomato pesto
chilli powder for sprinkling
400g can diced tomatoes with herbs
4 x size 7 eggs

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Instructions

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1 Cook the lentils in plenty of boiling water for 10 minutes. Preheat the oven to 190ÂºC.

2 Heat the oil in a pan and cook the onion until softened. Add the capsicum and cook for a further 2 minutes. Add the pesto and chilli powder and cook for a few minutes. Add the tomatoes and lentils and heat through.

3 Divide the mixture between four ovenproof dishes. Make a slight hollow in the base of each dish and break the egg into the middle. Use a fork to fluff up the edges and enclose the egg a little. Bake for 15-20 minutes.

Variations

Make it gluten free: Use gluten-free pesto and canned tomatoes.

Nutrition Info (per serve)

Calories 203 cal

Kilojoules 850 kJ

Protein 10.3 g

Total fat 12.7 g

Saturated fat 2.9 g

Carbohydrates 11.5 g

Sugar 7.5 g

Dietary fibre 2.8 g

Sodium 330 mg

Calcium 95 mg

Iron 3.6 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.