A protein and iron-rich meal combining eggs, baked beans and vegetables to support muscle recovery and sustained energy. Packed with fibre and rich in calcium for bone health, it’s ideal for a balanced breakfast, lunch or quick post-training recovery meal for busy training days.
| Serves: | Prep time: | Cook time: |
| 2 | 15 mins | 15 mins |
Vegetarian
Good Source of Iron
Good Source of Protein
Good Source of Fibre
Quick & Easy
Ingredients
- 420 g can baked beans
- 50 g baby spinach
- 1 tomato – diced
- 4 eggs
- 1 tbsp reduced fat cheese – grated
- Freshly ground pepper, to taste
- 2 slices wholemeal bread or toast
Method
- Preheat oven at 180 degrees celsius.
- Heat the baked beans until hot in saucepan on stove. Add baby spinach leaves and tomato and stir through.
- Divide the bean mixture between 2 ovenproof shallow dishes or ramekins. Form a shallow well in each dish/ramekin and crack an egg into each well. Season with pepper and top with grated cheese.
- Cover with foil and bake in the oven for 10 minutes. Remove foil and continue cooking for a further 3-5 minutes.
- Serve ramekins on a plate with a slice of wholegrain bread or toast.
Notes:
- You may like to add in more veggies for increased nutrients e.g. mushrooms
| Protein: | 30.8 g |
| Energy: | 1767 kJ |
| Carbs: | 36 g |
| Fat: |
12.4 g |
| Iron: | 5.3 mg |
* Per serve
