Brunch with baked eggs

This low-calorie vegetarian breakfast with sun-dried tomatoes, spinach, leeks and cheese is the perfect start to the weekend. Baked Egg Brunch offers a delicious combination of flavors and textures, making it a filling and healthy choice. With the earthy flavor of spinach, the sweetness of sun-dried tomatoes, and the creamy goodness of cheese, every bite is simply irresistible. The addition of leek provides a subtle but distinct onion-like flavor that perfectly complements the other ingredients. Easy to make and full of nutritious elements, this dish will keep you energized and ready to enjoy the day!

Ingredients

  • 2 tbsp olive oil
  • 2 leeks, thinly sliced
  • 2 onions, thinly sliced
  • 2 x 100g bags of baby spinach leaves
  • a handful of fresh whole wheat breadcrumbs
  • 25g Parmesan (or vegetarian alternative), finely grated
  • 4 dried tomatoes, chopped
  • 4 medium eggs

Preparation steps

  1. Preheat the oven to 200°C/180°C fan/gas 6.
  2. Heat the oil in a pan and add the leeks, onions and spices. Cook for 15-20 minutes until soft and beginning to caramelize.
  3. Place the spinach in a sieve and pour boiling water over it. Let it cool and then squeeze out as much liquid as possible.
  4. Mix breadcrumbs and cheese in a bowl.
  5. Divide the leek and onion mixture evenly between 4 ovenproof ramekins.
  6. Scatter the spinach and dried tomato pieces over the leek and onion mixture.
  7. Make a well in the middle of each dish and crack an egg into it.
  8. Season the eggs and sprinkle with the cheese and breadcrumb mixture.
  9. Place the bowls on a baking sheet and cook in the preheated oven for 12-15 minutes or until the whites of the eggs are set and the yolks are cooked to your liking.

Nutritional Information

Equipment and tools

For this recipe you will need the following equipment and tools:

  • frying pan
  • Baking dish or individual ramekins
  • Knife
  • cutting board
  • grater

Allergen information

This recipe may contain the following allergens:

  • Dairy products (Parmesan)
  • Eggs

Please ensure that these allergens are safe to consume according to your dietary needs or restrictions.

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the baked eggs in the oven or microwave until warmed through.

Please note that texture and taste may vary slightly after reheating.

Health Benefits of Baked Egg Brunch

If you’re looking for a delicious and nutritious brunch option, baked eggs are for you. Packed with healthy ingredients and full of flavor, this recipe is a fantastic choice to start your day. Not only is it easy to prepare, but it also offers numerous health benefits that can support your overall well-being.

1. Olive oil

The recipe starts with using olive oil, known for its heart-healthy properties. Olive oil is rich in monounsaturated fats, which have been linked to reducing the risk of heart disease. It also contains antioxidants that can help fight inflammation in the body.

2. Leeks and onions

Leeks and onions are both members of the Allium family of vegetables, known for their potential cancer-fighting properties. They’re packed with beneficial compounds like sulfur-containing compounds and flavonoids, which have been linked to a reduced risk of certain cancers.

3. Baby spinach leaves

Adding baby spinach leaves to your baked eggs not only provides a bright green color but also provides a wealth of nutrients. Spinach is a great source of vitamins, minerals and antioxidants. It is particularly rich in vitamins A, C and K as well as iron and folic acid.

4. Whole wheat breadcrumbs

Using whole grain breadcrumbs in this recipe is a great way to incorporate whole grains into your diet. Whole grain products are an important part of a healthy diet because they are rich in fiber and provide important nutrients. They can aid digestion, help control weight, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

5. Parmesan cheese

Parmesan cheese is used in this recipe for a wonderfully savory taste. Although parmesan cheese should be used in moderation due to its high sodium content, it offers several health benefits. It is an excellent source of calcium, which is crucial for strong bones and teeth. In addition, it provides protein and important vitamins such as vitamin A and vitamin B12.

6. Dried tomatoes

Dried tomatoes not only enhance the flavor of the dish but also bring incredible health benefits. They are a good source of vitamins C and K as well as antioxidants. These antioxidants may help combat oxidative stress in the body and potentially reduce the risk of chronic disease.

7. Eggs

Eggs are the star ingredient of this brunch recipe, providing a significant dose of protein, essential vitamins and minerals. They are an excellent source of choline, a nutrient important for brain health. Eggs also contain lutein and zeaxanthin, two antioxidants that promote eye health. Additionally, they are a versatile and filling food choice for weight management.

With this baked egg brunch recipe you can enjoy a delicious meal while enjoying the benefits of a nutritious and well-rounded dish. So just give it a try and treat yourself to a healthy and filling start to the day.

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