HEALTHIER ENGLISH BREAKFAST

This version of the traditional morning fry-up is one you can enjoy without the guilt.

SERVES 4 Preparation: 15 min Cooking: 10-15 min

EGG CUPS 15ml (1T) olive oil

(optional) 200g shoulder bacon 1 round feta cheese,

crumbled 30ml (2T) chopped

chives 8 eggs BRAISED BEANS 15ml (1T) olive oil 1 onion, chopped 2 garlic cloves,

crushed 15ml (1T) tomato paste 1 can (410g) chopped

tomatoes 1 can (410g) chickpeas,

drained 1 can (410g) butter

beans, drained handful of fresh

parsley, chopped 5ml (1T) lemon juice salt and freshly ground

pepper

Preheat the oven to 200°C. Grease 8 hollows of a muffin baking tin well with a little olive oil or nonstick spray. 1 Egg cups Put a rasher of bacon in each muffin tin hollow – make sure the bacon lines the entire inside of the hollow. 2 Sprinkle a little feta cheese and chives into each hollow, then break an egg into each. Carefully pour 10ml (2t) water over each egg. 3 Bake in the oven for 10 minutes or until the eggs are done to your liking. Allow to cool slightly, then carefully lift each egg cup from the muffin tin and transfer to a plate. 4 Braised beans Heat the oil in a deep pan and fry the onion and garlic until fragrant. Add the tomato paste and chopped tomatoes and stir-fry for 5 minutes. 5 Add the chickpeas, beans and parsley and mix lightly. Season with the lemon juice, salt and pepper. 6 To serve Spoon the braised beans into bowls and top with the egg cups.