Yolk heroes
Eggs are a complete protein source, so whether you’re looking for a nourishing non-meat meal, or just craving that savoury flavour, these baked dishes will hit the spot.
GREEK STYLE
SERVES 1
HANDS-ON TIME 5 MINUTES
COOK TIME 15 MINUTES
extra virgin olive oil
6–8 cherry tomatoes, sliced in half
3 eggs
90g halloumi cheese, grated
½ lemon
¼ bunch parsley, finely chopped
1. Preheat oven to 220°C. Drizzle a little olive oil into a small ovenproof dish and rub it around the bottom and sides. Add the tomatoes and season with a little salt and pepper.
2. Carefully crack the eggs into the dish and spread the grated halloumi over the top. Drizzle a little extra olive oil over the cheese and top with a pinch of pepper.
3. Bake in the oven for 15 minutes. Once cooked, serve with a squeeze of lemon juice and top with parsley. For best results, serve immediately with the yolks runny.
Fast fact: Studies show that a runny yolk contains up to 50 per cent more nutrients than a boiled or cooked yolk.
NUTRITION (per serve) 1466kJ/351cal. Protein 26.1g. Carbs 2.8g. Sat fat 8.3g. Fibre 3g. Sodium 750mg
SHAKSHUKA STYLE
SERVES 1
HANDS-ON TIME 5 MINUTES
COOK TIME 20 MINUTES
extra virgin olive oil
1 garlic clove, finely sliced
½ red chilli, finely chopped
¼ bunch coriander, leaves and stalks
both finely chopped
1 teaspoon smoked paprika
1 teaspoon ground cumin
400g tin chopped tomatoes
3 eggs
40g feta cheese, crumbled
1. Preheat oven to 220°C. Heat an ovenproof pan over a medium heat. Drizzle a little olive oil into the pan and then fry the garlic, chilli and coriander stalks until soft. Add the smoked paprika and cumin and fry for another minute. 2. Add tomatoes and reduce heat. Create three small pockets in the sauce and carefully crack an egg into each pocket. Crumble feta over the top. 3. Bake in the oven for 15 minutes. Once cooked, top with coriander leaves. For best results, serve immediately with the yolks runny.
NUTRITION (per serve) 1693kJ/405cal. Protein 27.2g. Carbs 16.3g. Sat fat 6.8g. Fibre 7.2g. Sodium 689mg
MUSHROOMS & THYME
SERVES 1
HANDS-ON TIME 5 MINUTES
COOK TIME 15 MINUTES extra virgin olive oil
1 handful spinach
6 button mushrooms, quartered
3 eggs
¼ bunch fresh thyme
1. Preheat oven to 220°C. Drizzle a little olive oil into a small ovenproof dish and rub it around the bottom and sides.
Add the spinach and mushrooms and season with a little salt and pepper.
2. Carefully crack the eggs into the dish and sprinkle with fresh thyme. Drizzle a little olive oil over the top and season with a pinch of salt and pepper.
3. Bake in the oven for 12–15 minutes. For best results, serve immediately with the yolks runny.
NUTRITION (per serve) 1259kJ/301cal. Protein 22.8g. Carbs 1.5g. Sat fat 4.6g. Fibre 4.2g. Sodium 257mg