Healthy Breakfast Recipe

Double egg and vegetable muffins

(6)
Breakfast & Brunch
Serves
4
Prep   15 min
Cook   10 min
  • Margarine, light, 2 tablespoon(s)
  • Onion, any type, 1 medium, thinly sliced into rings
  • Red capsicum, 1 capsicum(s), seeded and sliced
  • Baby spinach, 50 g
  • Barbecue sauce, 1 tablespoon(s), salt-reduced
  • Olive oil spray, 1 spray(s)
  • Eggs, raw, 8 60g egg(s)
  • English muffin, wholemeal toasted, 4 muffin(s), split
  • Cheddar cheese, tasty, 160 g, coarsely grated

Method

Melt the margarine in a medium saucepan over medium heat. Add the onion and capsicum and cook, stirring occasionally, for 5 minutes or until cooked and golden. Add the spinach, barbecue sauce and 2 tablespoons water and cook, tossing, for 2 minutes or until the spinach has wilted. Season with freshly ground black pepper.

Meanwhile, lightly spray a large non-stick frying pan with olive oil and heat over medium-high heat. Crack the eggs into the pan and cook for 2-3 minutes or until the whites are set and crisp around the edges and the yolks are still runny. (Use two frying pans if you don't have one large enough to hold eight eggs.)

Divide the toasted muffins among serving plates. Top one half with cheese, the hot vegetable mixture and the fried eggs, then top with the other muffin half. Serve hot.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals1
Vegetables1
Fruit0
Dairy1
Healthy Fats & Oils1
Indulgences0
Calories580
Protein33.7 g
Total fat32.8 g
- Saturated fat14.5 g
Total carbohydrates34.7 g
- Total sugars8.7 g
Fibre6.7 g
Sodium809 mg