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Egg, Bacon and Vegetable Bake July 6, 2009 Now winter has well and truly set in, the drop in temperature can bring with it the temptation of indulging in comfort food. We often crave unhealthy treats in the cold, which makes it all too easy to over indulge and put on those extra couple of kilos. The Australian Egg Corporation has come up with a delicious meal that is not only warm and filling, but also very low in calories and nutritious. At only $2.45 a serve, the Egg, Bacon and Vegetable Bake is the perfect winter recipe, combining a range of wholesome and affordable ingredients to create a dish that feeds the whole family. It’s always difficult to come up with meal ideas that provide a healthy intake of nutrients, especially in the cooler weather as we often find ourselves swapping the summer salads for richer treats such as pastas and hot chocolates. Furthermore, we tend to spend more time indoors meaning that we don’t get as much vitamin D from the sun. To combat this, try including fresh produce such as meat, vegetables and eggs in daily meals. Eggs are one of the only natural sources of vitamin D, with just two eggs providing 8% of the recommended dietary intake. In fact, just one egg contains 11 essential vitamins and minerals! Containing four nutrient packed eggs as well as the super-vegetable, broccoli, the Egg, Bacon and Vegetable Bake provides: • 71% recommended dietary intake for folate With such a high protein content, this meal is guaranteed to fill you up and help you resist the lure of comfort eating. Furthermore, the bake is extremely versatile and will pack up nicely for lunches or snacks. To make this meal vegetarian and colliac friendly, just take out the bacon. For more great winter warmer recipes, visit www.eggs.org.au
Egg, Bacon and Vegetable and Bake 2 tsp olive oil Preheat the oven to 190°C. Heat the oil in a non-stick frying pan, and cook the bacon for 4-5 minutes, until lightly browned. Combine the bacon, potatoes, pumpkin, onion, and tomatoes into a 30 x 20 x 6cm (8 cup capacity) ovenproof dish, and spray with oil. Bake for 1 hour, turning the mixture once or twice during cooking. Place the broccoli into a large heatproof bowl, and cover with boiling water. Stand for 2 minutes, then drain. Remove the dish from the oven, and mix in the broccoli. Push the mixture out to make 4 holes, spaced evenly apart. Carefully break an egg into each hole. Return to the oven and cook for 10 minutes, until the whites have just set. Use a large spoon to scoop out the eggs, and surround with the potato mixture. Serve immediately. Serving size: 363 grams Quantity per serve %DI/RDI*
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