Egg, Bacon and Vegetable Bake

egg, bacon, potato vegetable bakeEgg, Bacon and Vegetable Bake

Cost: $2.45 per serve
Serves 4

Ingredients:

2 tsp olive oil
4 rashers shortcut bacon, chopped
400g Desiree potatoes (unpeeled), cut into 2-3cm pieces
250g pumpkin, peeled and cut into 2-3cm pieces
1 red onion, chopped
200g cherry tomatoes, halved
Olive oil spray
1 small head broccoli, cut into small florets
4 eggs

Method:

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*

Energy

1060kJ

12%

Protein

19g

38%

Fat

11g

16%

Saturated fat

3g

13%

Carbohydrate

21g

7%

Sugars

6g

7%

Dietary Fibre

6g

20%

Sodium

526mg

23%

Folate

142mcg

71% RDI

Vitamin A

503mcg

67% RDI

Iron

3mg

25% RDI

* Source: FSANZ Standards 1.2.8 and 1.1.1 for labelling purposes

Notes:

With four nutrient packed eggs as well as the super-vegetable, broccoli, this recipe provides:
• 71% RDI* for folate
• 67% RDI for vitamin A
• 38% RDI for protein
* Recommended dietary intake

With such a high protein content, this meal is guaranteed to keep everyone full and help resist the lure of after dinner snacks. This recipe is also extremely versatile, packing up nicely for next-day lunches. To make this meal vegetarian and/or coeliac friendly, simply take out the bacon.

Eggs are a naturally nutrient-rich food as they provide the highest nutrient-to-calorie ratio of all foods1. Each egg contains 11 naturally occurring vitamins and minerals including omega-3, iodine, folate, selenium and vitamins A, B5, B12, D and E. The Heart Foundation now recommends all Australians, including those with type 2 diabetes, cardiovascular disease or metabolic syndrome, enjoy six eggs a week as part of a healthy, balanced diet2 . There’s never been a better time to start including more ‘egg-inspired’ dishes into the weekly meal planner.

By including more eggs in your meals, you can also cut down household spending at the supermarket. Nutrient-wise, eggs make for a similar inclusion to other protein rich sources such as beef, pork, chicken or fish but are a significantly less costly ingredient. A 100g serving of lean red meat provides around 20-25g of protein, with eggs providing a comparable average of 12.2g for the same serving size3. However, eggs are considerably less expensive with 100g of eggs costing a mere $0.61 in comparison to $1.70 for 100g of beef4.

There are hundreds of ways that you can cook with eggs. Looking past their traditional role in a nutritious breakfast, eggs can be used any time of the day for frittatas, quiches, omelettes, salads and pastas, just to name a few. They also make for a convenient and healthy snack.

For more fabulous family friendly recipes visit www.eggsaseasyas.com.au

1. Markovic T and Natoli S, 2009, Medical Journal of Australia, Vol 190, Iss 3, pp 149-151
2. National Heart Foundation of Australia: Summary of evidence, Dietary fats and dietary cholesterol for cardiovascular health, Melbourne, NHFA, 2009.
3. Red Meat and Nutrition, 2009, Nutrients in red meat, Meat and Livestock Australia, 29/05/09
http://www.redmeatandnutrition.com.au/RoleOfRedMeat/VitalNutrient and AECL nutritional information research study, October-November 2007
4. Comparison between Woolworths beef round steak at $5.10/300g and Woolworths select eggs 12pk at $4.30/700g
at 29/05/09

 
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