Month: January 2015

This high-protein Egg and Tomato Tart will keep you going for hours after breakfast. These tarts would also make a great starter for a dinner party, as well as a light lunch or snack throughout the day – they’re so versatile!

Ingredients:

• Makes 6  
• Spray olive oil
• 3 shortcut bacon rashers, chopped
• 6 sheets filo pastry
• 50g baby spinach leaves
• 6 cherry tomatoes, quartered
• 6 eggs
• salad, to serve

Method:

1. Preheat the oven to 180C. Lightly grease 6 large muffin cups. Spray a non-stick frying pan with oil and cook the bacon until lightly browned. Cool slightly.
2. Lay out one sheet of filo and spray with oil. Fold into thirds crossways, then spray again. Fold in half to make a rough square. Place the pastry into one muffin tin. Repeat with remaining pastry.
3. Line the pastry cases with spinach leaves, and place the tomatoes (cut side up) and bacon over the spinach. Carefully break an egg into each cup. Bake for 20 minutes, until the egg white has set. Lift from the tin, stand for 5 minutes, then serve with salad.

NUTRITION ANALYSIS:
Nutrient %RDI/serve
Folate 37
Iron 14
Vitamin A 17
% DI for protein = 26% per serve
Nutrition information per 140g serve
Energy 685kJ
Protein 13.1g
Fat 8.4g
Saturated fat 2.6g
Carbohydrate 10.1g
Sugars 1.3g
Dietary fibre 1.6g
Sodium 495mg

This recipe was kindly shared with us by the team at the Australian Egg Industry. www.eggs.org.au is their consumer site – check it out for more info on eggs, recipes, nutrition or frequently asked questions.

I’m always on the look out for new breakfast recipes – especially ones that do something different with eggs. I love the use of sumac for a Middle Eastern flavour in this simple recipe…

Ingredients:

Serves 4

• 2 large ripe tomatoes, finely chopped
• 1/2 small red onion, finely chopped
• 1/4 cup coriander leaves, chopped
• ground sumac, to taste
• 1/2 Turkish loaf
• spray olive oil
• 4 eggs

Method:

1. Combine the tomatoes, onion and coriander leaves in a bowl. Season with sumac.
2. Cut the bread into 2 portions, then cut each in half horizontally. Toast both sides of the bread.
3. Spray a non-stick frying pan lightly with oil, and cook the eggs to your liking.
4. Spoon the tomato mixture onto the toast, and top with an egg. Sprinkle with a little extra sumac.

Note: Sumac is a spice used in Middle Eastern cooking, with a citrus flavour. It is available from the supermarket in ground form.

NUTRITION ANALYSIS:
Nutrient %RDI/serve
Folate 38
Iron 15
Vitamin A 8
% DI for protein = 24% per serve
Nutrition information per 200g serve
Energy 930kJ
Protein 11.8g
Fat 7.9g
Saturated fat 2.1g
Carbohydrate 26.7g
Sugars 3.3g
Dietary fibre 2.7g
Sodium 31mg

This recipe was kindly shared with us by the team at the Australian Egg Industry. www.eggs.org.au is their consumer site – check it out for more info on eggs, recipes, nutrition or frequently asked questions.