Spanish baked eggs

Calories: 417* | protein: 22g | carbs: 17g | fibre: 8g | total fat: 16g | sat fat: 3g | serves 4

*Approximate nutritional information calculated from Easy Diet Diary.

Easy meals for dinner, or any time of the day!

This easy healthy dinner recipe can be served for breakfast, lunch, or dinner and it’s a great way to get more vegetables into your diet.

Australian dietary guidelines recommend at least five serves of veg and legumes or beans a day, and these Spanish baked eggs have got the lot. You can dial the Mexican spice mix up or down to suit your taste buds, and experiment with different grated vegetables.

Eggs are known as nature’s original superfood. Packed with protein, eggs are a natural source of nutrition that includes omega-3 fatty acids, Vitamins A, D, E, and B12, antioxidants, folate, riboflavin, and selenium.

If you’re looking for healthy foods that can help you lose weight, these Spanish baked eggs are a great option. They’re low in calories, high in fibre, and your gut will love the variety of plant-based foods.

Ingredients

• 8 eggs.

Sauce mix

• 1 tbsp extra virgin olive oil
• 1 garlic clove, minced (or 1tbsp garlic oil)
• 1 medium onion, chopped
• 1-2 tbsp Mexican spice mix^
• 250g mushrooms, sliced
• 2 x 400g tinned tomato
• 1 x sachet tomato paste
• 1 x 400g can mixed beans, drained and washed
• 2 x cups grated veggies (eg carrots, zucchini, broccoli stem, spinach)
• chilli to taste
• fresh coriander or basil to serve.

^Mexican spice mix

• 2 tsp cumin
• 2 tsp coriander seed
• 2 tsp smokey paprika
• salt + pepper to taste
• chilli flakes to taste.

Serving ideas

• crusty multigrain sourdough
• crumbly fetta
• baby spinach
• smoked chorizo.

Method

1. Fry onion, chilli and garlic in oil in a large pan
2. Add one tin of tomato and tomato paste and bring to the boil
3. Add mushrooms and grated veggies
4. When veggies are cooked add beans and second tin of tomato
5. Create pockets in the sauce and crack the eggs into it
6. Cover the pan and cook until eggs are cooked to your liking (roughly five minutes)
7. This can also be done in the oven if your pan isn't big enough - preheat the oven to 200 C, transfer sauce into an oven dish, make pockets for the eggs, and bake until eggs are cooked
8. Serve with 1-2 slices of bread.