SPINACH & FETA BAKED EGGS

Name: Spinach & Feta Baked Eggs
Cook time: 25 min
Total time: 25 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 4 large eggs; 80g feta, crumbled; 200g fresh spinach; 400g tin chopped tomatoes; 1 red pepper, sliced; 1 onion, finely diced; 2 garlic cloves, minced; 1 teaspoon smoked paprika; ½ teaspoon ground cumin; ½ teaspoon chilli flakes (optional); 1 tablespoon olive oil; Small handful fresh parsley, chopped; Salt and black pepper

High Protein, Low GI, One Pan

Eggs baked in a rich tomato and pepper sauce with wilted spinach and creamy feta. This one-pan wonder works for breakfast, brunch, or a light dinner. High in protein, naturally low glycaemic, and on the table in 25 minutes with almost no washing up.

Suitable for Gluten Free Diet, High Protein Diet, Low Carbohydrate Diet, Mediterranean Diet, Vegetarian Diet

Serves: 2 |

Cook Time: 25 minutes

Ingredients

4 large eggs
80g feta, crumbled
200g fresh spinach
400g tin chopped tomatoes
1 red pepper, sliced
1 onion, finely diced
2 garlic cloves, minced
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon chilli flakes (optional)
1 tablespoon olive oil
Small handful fresh parsley, chopped
Salt and black pepper

Directions

OPTION 1 – CONVENTIONAL METHOD

Heat olive oil in a large frying pan over medium heat. Add onion and red pepper and cook for 5 minutes until softened.
Add garlic. Cook for 1 minute until fragrant.
Add smoked paprika, cumin, and chilli flakes. Stir for 30 seconds.
Add chopped tomatoes. Simmer for 8-10 minutes until the sauce thickens.
Add spinach and stir until wilted – about 2 minutes.
Make 4 wells in the sauce and crack an egg into each. Season with salt and pepper.
Cover and cook for 5-6 minutes until the whites are set but the yolks are still soft.
Scatter feta and fresh parsley over the top.
Serve immediately.

OPTION 2 – THERMOMIX METHOD

Baking the eggs in the pan is essential for this recipe. The Thermomix handles the sauce beautifully:

Add onion, red pepper, and garlic to Thermomix bowl. Chop 5 sec/speed 5. Scrape down the sides.
Add olive oil. Sauté 5 min/120°C/speed 1.
Add smoked paprika, cumin, and chilli flakes. Cook 1 min/100°C/speed 1.
Add chopped tomatoes. Cook 8 min/100°C/speed 1.
Add spinach. Cook 2 min/100°C/reverse/speed 1 until wilted.
Transfer sauce to a frying pan over medium heat. Make 4 wells and crack an egg into each. Season with salt and pepper.
Cover and cook for 5-6 minutes until the whites are set but the yolks are still soft. Scatter feta and fresh parsley over the top before serving.