Dietitian's Pick: Mexican Baked Eggs with Tomatoes & Lentils
*Serves:6
Time to make:35 mins (Hands-on time: 10 mins, Cooking time: 25 mins)
*serving size depends on each bariatric patient's need*
Ingredients
2 shallots, chopped
1 garlic clove, finely chopped
1 large red capsicum, diced
2 teaspoons Mexican spice mix
1 x 400g can cherry tomatoes
1 x 400g can no-added-salt lentils, rinsed, drained
50g baby spinach, chopped
6 eggs
80g reduced-fat feta, crumbled
Coriander leaves, to garnish
Tabasco, to serve (optional)
6 slices wholegrain sourdough, toasted, to serve
Instructions
Step 1
Preheat the oven to 190°C. Spray a large ovenproof pan with olive oil and set the pan over a medium-high heat. Add shallots, garlic and capsicum; cook, stirring, for 5 minutes.
Step 2
Add the spice mix and cook for a further 1 minute. Add the cherry tomatoes, lentils and baby spinach. Stir to combine, then reduce heat to low and simmer for 2 minutes. Remove the pan from the heat.
Step 3
Make six indentations in the tomato mixture with a spoon. Carefully crack one egg into each indent, then place the pan in the oven and bake for 15 minutes, or until the eggs are cooked to your liking.
Step 4
Top eggs with crumbled feta and coriander leaves. Season with cracked black pepper and tabasco, if using. Serve with a slice of toasted sourdough.
Variations
Add 80–100g sliced spicy chorizo sausage in step 1 for a non-vegetarian twist.
Don’t like lentils? Swap them for canned 4–bean mix or chickpeas.
For a rich, creamy taste without dairy, replace feta with a drizzle of hoummos.
Nutritional information (per serve)
Kilojoules 1,271kJ
Calories 304cal
Protein 21.6g
Total fat 8.9g
Saturated fat 2.7g
Carbohydrates 29.6g
Sugars 5.7g
Dietary fibre 8g
Sodium 345mg
Calcium 141mg
Iron 4.2mg
Credit: Healthyfoodguide.com.au
