SERVES: 3 | PREP TIME 10m | COOKING TIME 10m
Breakfast need not be boring and eggs for breakfast need not be plain. Get a bit of flavour in your family’s morning routine with this taste sensation for breakfast (or lunch, a hearty snack or supper). This recipe is a fabulous protein hit in the morning and growing bodies need far more protein than we think.
TIPS FOR PARENTS
If you don’t have an oven-proof pan, never fear. While finishing under the grill does give a crispy finish and ensures the whites of the eggs are cooked, you can simply add a few tablespoons of water to your pan mixture, crack the eggs in and let it simmer away in the pan on the stove top until the eggs are done.
This recipe is for a smaller pan. But if you use a larger pan, increase the servings and crack in more eggs — aiming for an egg per person — you can serve it as a family-style dish at the table. We can’t always share meals together so this a great breakfast for the whole family to enjoy, particularly on a weekend, before the day gets busy and everyone gets on with their day.
Interestingly, cannellini beans have twice as much iron as beef and therefore are a great source of energy. They are also a fine source of molybdenum. This is a trace mineral that helps the body produce detoxifying enzymes. Apparently, this trace mineral helps to prevent headaches that are caused by sulfites, a compound used to preserve baked goods, wine and other food products. They are also loaded with thiamine (a neurotransmitter that carries brain messages) which is essential for high mental performance.1 Good news all round!!
1 teaspoon of olive oil
¼ small red onion
1 clove of garlic
A handful of spinach
6 chopped baby tomatoes (or one small
5–10 pieces of chorizo finely sliced
½ cup cooked cannellini beans
2 tablespoons of water (as needed)
Salt and pepper to taste
1. Heat the oil in a pan (preferably an oven-proof pan) and brown the chorizo.
2. Add the onion and sautéd until soft.
3. Stir in the garlic, beans and chopped tomato until the mixture is warmed through.
4. Add the spinach and allow to wilt (if the mixture is a little dry add a few tablespoons of water).
5. Make two holes in the mixture and crack in the eggs.
6. Transfer the pan to under the grill to cook the eggs until the whites are fully cooked and the yolk is to your liking.
Try substituting roasted sweet potato for the cannellini beans. You can use one large tomato instead of the baby tomatoes but I find the baby tomatoes give a little more natural sweetness. Other vegetable can be substituted for the spinach — capsicum, zucchini, corn, or what ever flavour combo you feel might work.
1. Add salt and pepper to taste.
2. Serve with toast and extras like avocado, although this recipe is a complete meal on its own.
3. Allow the pan to cool and serve in the pan on a place mat — saves on dishes and looks a little fancy.
4. If making for many, serve family style at the table and dish up and dig in.
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Dr Jennifer Barham-Floreani
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1. Begum Tutuncu,1 Vural Kuçukatay, et al. Alteration of drug metabolizing enzymes in sulphite oxidase deficiency. J Clin Biochem Nutr. 2012 Jul; 51(1): 50–54.