Baked eggs
Reaching your recommended five serves of veggies each day can be a challenging task, that's why I love to try and sneak them into my breakfast. Baked eggs, based with thick tomato sauce made from onion, capsicum, cherry tomatoes and spinach, provide you with 1-2 serves of your recommended 5 serves of veggies. Eggs are another nutrient packed morsel of goodness, high in protein, fat soluble vitamins, as well as B vitamins and phosphorus, which are key components of energy metabolism. The mix of nutrients in this dish come together to create a filling, wholesome breakfast to keep you going all day long.
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
Ingredients
  1. 1-2 eggs
  2. 1 tin whole tomatoes
  3. 1 tsp olive oil
  4. 1/4 onion diced
  5. 1 small garlic clove, crushed
  6. 1 small capsicum diced
  7. 1 cup spinach leaves
  8. 1 tsp dried oregano
  9. 1 tsp dried basil
  10. 20g low fat cheddar cheese/parmesan grated
  11. salt and pepper to taste
Instructions
  1. Pre-heat oven to 180C. Heat olive oil, garlic and onion over low heat until soft and fragrant. Add diced capsicum. Stir for 1-2 minutes until slightly softened.
  2. Add tomatoes and herbs, cook for five minutes, stirring occasionally. Season to taste.
  3. Stir through spinach, then crack the two eggs on top of mix. Grate cheese over top of eggs. To make your fry pan oven proof cover handle with aluminium foil.
  4. Place fry pan in oven and bake for 5-7 minutes until eggs jiggle slightly and cheese is golden.
  5. Serve with toasted sourdough, which you can scrape with a garlic clove to create homemade garlic bread.
Notes
  1. Drizzle with sugar free/homemade BBQ sauce for added taste
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