A balanced (and delicious) way to start the day.
This baked egg recipe takes all the elements of the traditional rancher’s brunch and simmers them up in one pan – a perfect alternative to a fry-up and only one pan to clean!
Knob of butter or coconut oil
1 onion, peeled and sliced
1 garlic clove, crushed
1 red pepper, finely sliced lengthways
½ chilli, finely sliced (optional)
½ tsp smoked paprika (or more to taste)
1 tin whole baby tomatoes (large ones are fine if you can’t find baby)
1 tin haricot, black beans or butter beans, drained
2 large handfuls of spinach
4 organic eggs
1 ripe avocado
Handful chopped coriander or flat leaf parsley (to garnish)
Melt the butter in a frying pan, over a medium heat (a wok would also work) – add the onions and sauté until soft and translucent.
Add the garlic, red pepper, smoked paprika and chilli (if using) and cook until soft.
Add the tinned tomatoes (do not drain) and the beans. Stir to combine and turn up the heat until the mixture is bubbling.
Season to taste – add a bit of salt, ground pepper and more chilli or paprika if you like.
Add the spinach and gently fold in.
Once the spinach is slightly wilted, make four wells in the stew and break an egg into each one.
Cover and simmer until the eggs are cooked to your liking (about 3-4 minutes for a soft egg).
Serve with sliced avocado and top with the fresh coriander or parsley and a squeeze of fresh lime.
Why is this recipe so good for you?
It is full of fibre and protein (beans and eggs) to keep your fuller for longer.
It is FULL of vegetables: tomatoes, onions, spinach, avocado and beans (yes, they count as a portion of vegetables!). Vegetables bring antioxidants, vitamins and fibre to the diet - we all need more of them!
It is easy and there's not much to wash up.