Department of Health & Human Services
Premiers Active April

Recipe of the Week: Egg in a Basket

The ultimate kid-friendly recipe. And because everything is mixed inside the bread rolls, there’s very little washing up to do – bonus!

You can use any combination of vegetables and herbs to suit your own tastes. It’s also a great way to use up left over veggies and introduce new flavours to your family.

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients

  • 4 small eggsEgg-in-a-Basket
  • Freshly ground or cracked black pepper, to taste
  • 2 mushrooms
  • 2 tbs reduced-fat cheddar cheese
  • 1 spring onion (including green top), sliced
  • 1 tomato, chopped
  • 4 wholemeal or wholegrain rolls
  • 1 handful baby spinach leaves, optional

Cooking method

  1. Preheat oven to 160°C and line a baking tray with baking paper.
  2. Slice off the top of each roll and scoop out the soft bread inside, leaving the bottom and sides of the roll intact. Arrange the rolls on the baking tray. Reserve the tops and middles.
  3. Divide the spring onion, tomato, mushroom and spinach between the rolls.
  4. Crack an egg into each roll. Season with pepper. Sprinkle the eggs with the grated cheese.
  5. Bake for 10 minutes or until eggs are to your liking. Add the tops and middles during the last 5 minutes of cooking time.

Nutrition information

per serve per 100g
Energy 1295 kJ 653 kJ
Protein 18.8 g 9.5 g
Fat, total 8.4 g 4.2 g
— saturated 2.9 g 1.5 g
Carbohydrate 36.4 g 18.3 g
— sugars 3.9 g 2 g
Sodium 567.8 mg 286.8 mg
Fibre 5.6 g 2.8 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:22 pm

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