Screen Shot 2017-10-09 at 12.39.49 Click image to enlarge
Course: Main
Dish: Meat
Serves: 4
Nutritional information per serving:
Nutritional value per serving
Nutrient Per serving
Energy 1062kJ
254kcal
Fat 13.6g
   of which saturates 4.4g
Carbohydrate 13.9g
  of which sugars 7.4g
Fibre 4.6g
Protein 16.8g
Salt 1.1g
One serving of this recipe counts as 2 of your 5-A-DAY target of fruit and vegetable portions.

 


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Mediterranean Baked Eggs

Using just one pan, this recipe for Mediterranean Baked Eggs is a delicious and easy way to get canned vegetables and protein into your diet – without much washing up! Taking 20 minutes to prepare, it’s perfect for a busy evening.

Ingredients:
  • 100g chorizo, diced
  • 1 small courgette, finely diced
  • 1/2 tsp smoked paprika
  • 2 garlic cloves, crushed
  • 1 x 400g can chopped tomatoes
  • 1 x 200g can butter beans
  • 4 x medium eggs
Method:
  1. In a large frying pan cook the chorizo for 4-5 minutes. Stir in the courgette and continue cooking for 2-3 minutes, until softened. Add the smoked paprika and garlic, cook for a further minute.
  2. Stir in the chopped tomatoes and simmer for 8-10 minutes until the tomatoes have softened and thickened.
  3. Stir through the butterbeans and sweetcorn. Then, make 4 wells in the sauce and crack an egg into each of them. Cover with a lid (or foil) and cook for 5-6 minutes, until the egg whites have set.
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