Egg, avocado, spinach and tomato wrap
- 10 minutes
- 4
A filling and nutritious breakfast, using fresh ingredients. This wrap would make a great cold lunch as well.
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Baked eggs with grainy toast
Baked eggs with grainy toast image: Heart Foundation
Ingredients
- 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 bread, to serve
Method
Method
- Preheat oven to 180°C.
- 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.
- 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.
- Bake for 10 minutes or until egg white is set and yolk remains soft. Sprinkle with parsley and serve with grainy toast.
Tips:
Tip:
- The tomato, capsicum and kidney bean mix can be made ahead of time and reheated in the morning before adding the egg.
Recipe: Heart Foundation
Ingredients
- 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 bread, to serve