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Spicy Beans With Feta and Egg


This bean dish is a staple in my household and is very adaptable. I like things spicy and use chilli powder, but they are just as tasty without the heat.


 

Servings 4

Ingredients

1 tin of mixed beans

1 chorizo chopped into small pieces

2 garlic cloves, peeled and minced

1 large brown onion, finely chopped 

1 tin of tomatoes

1 1/2 tsp paprika or chill powder

1 1/2 tsp ground cumin

1 tsp sugar

Feta to crumble over the top

4 eggs

Optional Garnish Suggestions: Fresh coriander or sliced green onion

Method

Rinse beans well under cold water. Drain. 

In a large frypan fry the chorizo, garlic and onion until soft. Add the beans, tin of tomatoes, paprika or chilli powder, cumin and sugar. Stir to combine. Bring to the boil over medium-high heat. Reduce heat to low and simmer, stirring occasionally for 10 minutes or until beans are tender. 

While the beans are cooking, poach or fry the 4 eggs.

Serve sprinkled with feta, and coriander leaves or green onion. 

# Tip - This recipe freezes well, so make double and freeze in portions.

Recipe ideas:

- serve on top of rice for a main meal 

- use as a filling in taco shells

- use as a filling in wraps

- layer crushed corn chips, beans and grated cheese in a pie dish and bake

You can take the flavours of this dish in many directions by using alternative ingredients such as bacon, oregano, Italian herbs, jalapeño, corn, capsicum, or zucchini. 

 

Omelette Served Many Ways

Omelettes are a fun way to cook eggs and can be served so many ways. For those avoiding toast, omelettes are a valuable alternative for so many breakfast meals. This recipe is for a basic omelette and includes a variety of serving options.

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Servings 2

Ingredients

4 eggs
20g butter


Method

Beat eggs and 2 tablespoons cold water in a bowl until combined. Season with salt and pepper. Preheat grill or oven on high. 

Heat a medium frying pan over medium-high heat until just warm. Add butter. Tilt pan back and forth until butter sizzles. 

Beat eggs again. Pour into pan. Tilt pan so eggs cover base. Using a wooden spoon, drag cooked egg from outer edge into centre. Tilt pan so uncooked egg comes into contact with base. 

Place pan under grill or in oven. Grill until lightly browned. 

Serving suggestions:

- serve with vegetable sides: fried mushrooms, chopped tomatoes and red onion drizzled with balsamic vinegar, fried tomatoes, roasted cherry tomatoes, spinach chopped avocado and feta.

- add ingredients to the omelette whilst cooking: corn and cheese, capsicum and tomato, zucchini and tomato, bacon and cheese, onion and cheese.

# Tip -use omelettes as a wrap or toast replacement

Filling Ideas:

- thai chilli jam and stir fry vegetables

- leek, spinach and feta

- avocado and feta

- capsicum, tomato, green beans and sweet chilli sauce

- smoked salmon and goats cheese

- mushroom, onion, and garlic

 
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Eggy Breakfast Muffins

These easy breakfast muffins are a fantastic way to eat eggs on the go. They store well in the fridge and make a great lunch box addition. Have one as a snack, or eat two for breakfast or lunch.

 

Servings 8

Ingredients

2 short-cut bacon rashers, chopped 

1 small brown onion, finely chopped

1/2 cup of sun dried tomatoes

1/2 cup of red capsicum, finely chopped

20g baby spinach leaves, shredded 

1/4 cup milk 

1/2 cup grated light tasty cheddar

8 eggs 

Salt and pepper


Method

Preheat oven to 180°C. Grease 8 holes of a non-stick muffin pan

Heat a non-stick fry pan over high heat. Add bacon and onion and cook until lightly golden. Add sun dried tomatoes and capsicum and stir for 1 min.

Divide bacon mixture and spinach evenly among the 8 muffin holes. Whisk eggs, milk, cheese and salt and pepper in a jug. Pour egg mixture over bacon mixture. 

Bake for 15-20 mins or until just set. Set aside to cool slightly before serving. 

# Tip - you could easily swap several of the ingredients to make different muffins. Some ideas include: mushrooms, corn, zucchini, spring onion, leek, and broccoli.

 

Eggy Avocado Boats

This is a simple recipe that can be either baked, or made with cold avocado. This recipe is for the baked version, but you can scoop out the centre of a cold avocado and put a poached egg inside. 

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Servings 4

Ingredients

2 ripe avocados, halved and pitted

4 large eggs

Salt and black pepper

Method

Preheat oven to 230°C.

Use a spoon to scoop out each avocado half until large enough to accommodate 1 egg. 

Stabilise avocado in an upright position with bunched aluminium foil if necessary.

Crack 1 egg into each avocado half and sprinkle with salt and pepper.

Bake for 10-15 minutes or until the white is set and the yellow is slightly runny.

Serving Suggestions:

- add a slice of tomato before baking

- cook some bacon in the pan, chop and sprinkle over the top

- halfway through the baking time, sprinkle with cheese and return to the oven 

- sprinkle with chopped chives

- roast some cherry tomatoes in the same pan and have as a side

 
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Zucchini Slice

This is a staple in my household. When zucchinis are in abundance, I make several batches and freeze them in portions. Simply pull out a frozen portion the night before and you’ve got a quick breakfast, or easy lunch box addition, that can be eaten either re-heated or cold. 

 

Servings 8

Ingredients

5 eggs
1 cup self-raising flour

375g zucchini, grated
1 large onion, finely chopped
4 slices of bacon, chopped
1 cup grated cheddar cheese
1/4 cup olive oil 

Method

Preheat oven to 180C. 

Beat the eggs in a large bowl until combined. Add the flour and beat until smooth, then add zucchini, onion, bacon, cheese and oil and stir to combine. 

Grease and line a 30 x 20cm pan. Pour into the prepared pan and bake in oven for 25-30 minutes, or until cooked through. 


 

Sweet Potato Boats

This recipe takes some time, as you need to roast the sweet potato, although you can do this the night before whilst baking dinner. Since having a spiraliser, I do a variation where I spiralise an onion, sweet potato and zucchini. Fry in a wok in some olive oil and then place an egg on the top with dukkah and feta. 

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Servings 2

Ingredients

1 large sweet potato

2 eggs

Salt and pepper


Method

Preheat oven to 180C.

Wash sweet potato. Place in centre rack of preheated oven and bake until tender approximately 45-60minutes, turning half way through.

Cut the cooked potato in half lengthways and carve a well in the centre

Crack egg into the sweet potato and place in baking dish

Increase oven temperature to 230C and bake until egg is cooked approximately  15 minutes.

Serving suggestions:

- tastes great with a spicy sauce

- cook some bacon in the same pan, chop and sprinkle over the top

- roast some cherry tomatoes in the same pan and have as a side

 
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Capsicum Egg Bowls

These are yummy and just plain fun. I have given the recipe for the oven baked version using the ends of the capsicum as a bowl, but it can also be cooked in the frypan, cutting the capsicum into rings instead.

 

Servings 2


Ingredients

1 1/2 tsp olive oil
4 capsicum ends, cut 2cm-thick crossways to make a bowl 

4 eggs 

Method

Preheat oven to 180°C 

Heat the oil in a large ovenproof frying pan over medium heat. 

Add the capsicum base side down and cook for 3 minutes, or until browned in spots. Remove the pan from heat. Turn capsicum over and gently crack an egg into the centre of each capsicum bowl. Transfer the pan to oven and cook for 10-15mins or until the egg is cooked.

# Tip - Alternatively you can cook this recipe cutting the capsicum into 2cm thick rings, rather than using the ends to make a bowl. Then you can crack the egg into the capsicum ring in the frypan and cook on the stove top.

Serving Suggestions:

- cook some bacon in the same pan, chop and sprinkle over the top

- roast some cherry tomatoes in the same pan and have as a side

- chop tomato and onion and fry up together, drizzle with balsamic and serve                                on the side.

 

Egg and Sweet Potato Hash

This is a one pan meal that is quick and easy. Somewhat similar to the Sweet Potato Boats, although this recipe cooks up much more quickly. Since having a spiraliser, I do a variation where I spiralise an onion, sweet potato and zucchini. Fry all together in a wok with some olive oil and serve with a couple of eggs placed on the top with a sprinkle of dukkah and feta.

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Servings 2


Ingredients

1 tbsp extra virgin olive oil 

1 onion finely chopped

1 medium sweet potato, peeled, cut into 2cm pieces 

1 red capsicum, cut into 2cm pieces

2 garlic cloves, crushed
4 eggs
Salt and pepper to taste


Method

Heat the oil in a large frying pan over medium-high heat. Cook the onion, for 3-4 minutes or until golden. Add the sweet potato, capsicum and garlic. Cook, stirring occasionally, for 10 - 12 minutes until golden and the vegetables are tender. 

Make 4 wells in the vegetable mixture and crack an egg into each well. Cover the pan and cook until the eggs are cooked to your liking.


Serving suggestions:

- lightly sprinkle with feta

- sprinkle with dukkah or dried fried onions

- toast some flaked almonds and sprinkle over the top

- add fresh herbs such as basil or coriander

- add some chopped jalapeño or chilli seeds

 
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Poached Egg and Asparagus

A classic recipe that is super quick, nutritious and can be left quite simple, or flavoured in a variety of different ways. 

 

Servings 2

Ingredients

1 bunch of asparagus, woody ends trimmed 

2 tsp vinegar
4 eggs
2 tablespoons of hollandaise sauce  


Method

Bring a large frying pan of salted water to the boil over medium-high heat. Add the asparagus and cook for 2 minutes or until bright green and tender crisp. Transfer to a plate.

Add the vinegar to the water in pan. Reduce heat to medium-low. Crack 1 egg into a small bowl and then carefully pour the egg into the water. Repeat with the remaining 3 eggs. Cook for 4 minutes for a soft yolk or until cooked to your liking. Use a slotted spoon to transfer to a plate. Spread 1 tablespoon of hollandaise sauce in the centre of the two serving plates. Divide the asparagus among serving plates and top with two eggs. Season with salt and pepper.

Serving suggestions: 

- sprinkle with finely grated parmesan 

- boil the eggs and dip the asparagus spears in the yoke

- wrap the asparagus in pancetta or bacon