Health & Fitness UK – September 2019

(avery) #1

MEXICAN-STYLE EGGS


This dish is full of punchy Mexican
flavours. Adjust the cooking time
depending on whether you like your
eggs runny or more well-done.
280 calories, 18g fat (6g saturated fat),
14g protein, 5g fibre, 13g carbohydrate
(11g sugar), 0.8g salt
Serves: 4


●●1 tbsp olive oil
●●1 red onion, finely chopped
●●1 red pepper, sliced
●●3 cloves garlic, finely chopped
●●2 tsp smoked paprika
●●2 × 400g cans chopped tomatoes
●●Pinch of chilli flakes (optional)


●●4 eggs
●●1 avocado, sliced
●●75g feta, crumbled
●●30g fresh coriander, chopped
●●Black pepper

1


Heat the oil in a large casserole pan
over a medium heat. Add the onion
and pepper, and sauté for 5 minutes. Stir
in the garlic and paprika, and cook for 2-3
minutes, stirring regularly.

2


Add the canned tomatoes, chilli flakes
(if using) and season with black pepper.
Reduce the heat and leave to simmer for
15 minutes.

3


Make 4 slight dips in the sauce using
the back of a spoon and crack an egg
into each dip (it’s easier to crack the eggs
into a mug or small bowl first then pour
them in gently). Cover the pan with a lid
and cook for 5-10 minutes until the egg
whites are set but the yolks are still runny
(cook for another 5 minutes if you prefer
the yolks cooked through).

4


Remove the pan from the heat, place
the avocado slices on top, then scatter
with the feta and coriander before serving.

COST PER
SERVING

£1.07

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