Eggs had a bad reputation for a while but health experts and nutritionists now say that eggs are healthy and can play an important role in a balanced diet.
- 1 egg
- 1 cup Baby Spinach Leaves
- 1 clove garlic
- 1 Roma tomato, cut in half length wise.
- Sprinkle mixed herbs
- 1 teaspoon chopped chives
- Olive Oil Spray
- 1 thick slice bread, toasted
- Salt and Pepper for seasoning
- Preheat oven to 180C
- On a baking tray lined with non stick baking paper place the tomato cut side up and spray with spray and sprinkle with herbs, and season with salt and pepper
- Bake in oven for 20-25 mins.
- Then you have done this, you will need a ramekin or oven proof very small dish. Spray with oil. Crack egg into dish. This will need to cook for around 15-mins, depending on how you like your eggs.
- Now grab non stick frypan and spray with a tiny bit of spray. Place spinach in the pan and stir for 1 minute, and then add the garlic. Stir for 1 more min and take off heat.
- Toast your slice of bread.
- Now serve on plate, egg still in ramekin sprinkle some chopped chives and with a glass of OJ.
Servings: 1 Serving size:282g
|Average Serve||Average 100g|
|Energy||947 kJ||336 kJ|
|226 Cal||80 Cal|
|Protein||14.2 g||5.0 g|
|Fat, total||8.4 g||3.0 g|
|- Saturated||2.3 g||0.8 g|
|Carbohydrate||20.3 g||7.2 g|
|- Sugars||4.9 g||1.7 g|
|Sodium||267 mg||95 mg|
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