Eggs! If you are a client of mine, you know how much I love eggs. Really this meal can be enjoyed any time of the day but I whipped this delight up in under 15 minutes so it’s perfect for an unexpected brunch, quick breakfast for on the rush dinner.
To boost up the wholefood content of this recipe you can add in mushrooms, baby spinach, capsicum, olives or any other veggie your heart desires! Adding in the beans adds to the protein content of the recipe and really gives it a fibre boost! A crumble of sheep’s feta will be amazing here.
A little bit about cast iron pans:
Cast iron pans are one of my favourite things to use in the kitchen, and here is why!
- Firstly they last for years and years and years – you can literally pass it down to your grandkids one day!
- They are free from Teflon and other non-stick chemicals. We know that Teflon is an endocrine disruptor – that means that the chemical can affect how our hormones act and how they are made. This is not great for women, fertility, men, children, people with thyroid conditions, people with autoimmune conditions… just people in general. When cast iron pans are cared for correctly ie: seasoned after cooking, washed correctly they can be some of the best non-stick pans in their own right.
- They can go on the stove, in the oven, into the BBQ – they are durable.
- Cast Iron pots and pans INCREASE the iron levels in our food. I know, it’s brilliant! This means for all the women out there whos iron levels are a little bit on the lower side you get an extra intake of iron without even trying.
This recipe is Vegetarian, Gluten free, Dairy free, High Protein
I N G R E D I E N T S
4 organic eggs
1/2 red onion, thinly sliced
2 cloves of garlic, crushed
1 fresh red chili (optional), finely diced
1 can organic cannellini beans, drained and washed
splash of stock
salt + pepper
M E T H O D
Preheat the oven to 160 degrees Celcius.
- In a cast iron pan (or pan that can go into the oven) add a little bit of olive oil, chili red onion and garlic. sautee until soft and delicious.
- Add in the beans and sautee for another minute or two to coat in the garlic and onion.
- Add the pasta and a splash of stock or water if needed. It doesn’t need to be runny. Add in the herbs, spices and seasonings.
- Cook on the stove for a few minutes to combine the flavours.
- Taste test. once delicious, use a metal spoon to create 4 holes in the bean mixture. Carefully crack the eggs into the holes and place whole pan into the oven to finish cooking.
- Place into the oven for 5 minutes – longer, if you like your egg cooked more or less if you like them extra runny.
- Remove from oven, sprinkle with fresh parsley and serve as is or with a slice of crispy bread.