Baked eggs with grainy toast
heartfoundation.org.au|Helpline 13 11 12

Baked eggs with grainy toast

20 minutes (prep. 5 minutes)
Serves 4
  • Spray olive oil
  • 1 brown onion, finely chopped
  • 4 cloves garlic, peeled, sliced
  • 2 medium red capsicums, halved, seeded, thinly sliced length-ways
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 2 teaspoon paprika
  • 4 ripe tomatoes, finely diced
  • 300g can no added salt kidney beans, drained, rinsed
  • 2 cups baby spinach leaves
  • 4 eggs
  • 2 tablespoon parsley, to serve
  • 4 thick slices multigrain/grainy bread, to serve
  1. Preheat oven to 180°C.
  2. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and garlic to the pan cook for 1-2 minutes, or until just softened. Add capsicum, cumin, coriander and paprika and cook, stirring, for 2 minutes. Add tomato, kidney beans and spinach and cook for 5 minutes.
  3. Divide tomato, capsicum and kidney bean mixture between 4 large ramekins. Use a spoon to create a well in the centre of each ramekin. Crack 1 egg into each well. 
  4. Bake for 10 minutes or until egg white is set and yolk remains soft. Sprinkle with parsley and serve with grainy toast.
Tip
  • The tomato, capsicum and kidney bean mix can be made ahead of time and reheated in the morning before adding the egg.  

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