baked eggs

Roasted Capsicum Baked Eggs

This rich roasted capsicum baked eggs recipe is perfect for brunch or those nights you’re really craving breakfast-for-dinner (br-inner!) With three serves of veggies, protein, healthy fats and wholemeal carbohydrate, this baked eggs meal is as well balanced and healthy, as it is delicious.

 

Eggs are a great source of protein and contain an important array of vitamins, minerals, omega-3 fats and antioxidants. In fact, it’s hard to think of any other food that contains such a concentration and variety of nutrients!

But in the past eggs have had a bad reputation. Ideas like these and these used to be common place. And like you may have heard, because eggs contain dietary cholesterol, they were thought to increases your blood cholesterol. This is, of course, perfectly logical. However many, many years of research has shown this isn’t exactly the case. Strong evidence shows that dietary saturated fat intake plays a much greater role in increasing blood cholesterol than dietary cholesterol intake does.

(Got high cholesterol? Try these tips from the NHS and the American Heart Association for reducing your saturated fat intake.)

Guidelines now vary, but most recommend consuming up to about 6 eggs per week. The latest Dietary Guidelines for Americans don’t even give a cap for the number of eggs consumed and instead recommend that cholesterol rich food should be consumed only as part of a healthy eating pattern. Whereas the Dietitians Association of Australia and the Australian Dietary Guidelines suggests enjoying up to 7 eggs per week as a part of a healthy, balanced diet.

However, as this article points out, eggs are healthy, except when they’re not. That is, how you cook your eggs and what you serve them with is just as important as what’s inside! It’s best to choose boiled, poached, steamed or baked eggs most of the time and only have that side of bacon (or kaya toast!) once in awhile.

Try this nutritious baked eggs recipe for a healthy meal!

Roasted Capsicum Baked Eggs


Serves: 2                Time: 60 mins

Ingredients :

  • 3 whole red capsicums
  • 1 garlic clove
  • 2 tomatoes, diced
  • 2 eggs
  • Feta cheese (about 80g)
  • Optional: Basil
  • 1 tsp dijon mustard
  • 1 tbs olive oil
  • Juice of half a lemon
  • ½ tsp honey
  • Pinch of salt
  • 1 small butter lettuce
  • 2 slices wholemeal bread

Preparation :

  1. Preheat the oven to 180°C. Bake capsicums until skin is golden and bubbling, approximately 40 minutes.
  2. Allow capsicums to cool then remove skin. Discard stems and any attached seeds but try to keep the capsciums intact so the liquid remains inside. Next, put whole capsicums into blender and puree.
  3. Add diced tomato to ramekins then mix in the capsicum puree. Crack an egg into each then add feta cheese and basil. Cook in hot oven until eggs are opaque and cheese is melted, approximately 20 minutes.
  4. Combine dressing ingredients and whisk lightly with a fork. Toss through salad.
  5. Serve baked eggs hot out of the over with the salad and toasted wholemeal bread.

Tip: Make extra roast capsium puree and freeze for quicker baked eggs or to add to pasta sauces, soups and casseroles.

Nutritional Facts:

Per serving: 450 calories; 25 g fat; 27 g carbohydrates; 25 g protein
Carbohydrate Servings: 2

 

P.S. As eggs have been linked with foodborne illness, it’s important to cook and store them properly.

Want more healthy egg recipes? Try this veg frittata or check out this list or this list!