Harissa Baked Eggs

A truly delicious treat for breakfast.  Perfect on its own or you can add in some grilled bacon, roasted tomatoes and mushrooms for a wonderful weekend brunch.   Eggs are a healthy source of protein and are one of the most nutrient dense foods that we can consume.  They are loaded with protein (amino acids), iron, zinc, selenium and vitamins A, B12 and B6.  Did you know that a fresh egg would sink in water and a stale one will float!!


You will need...

Equipment
Small frying pan & 2 oven proof baking dishes
Small bowl

Ingredients
4 free range eggs (large)
2 large handful's of spinach
1 tbsp harissa paste
1 tbsp of pumpkin seeds
1 tsp butter
Freshly milled seasoning 
1 tsp oil for greasing the baking dishes
To serve
1 avocado, sliced & mashed
Juice of 1/2 lemon
toasted sourdough


To make...

Serves 2
  1. Pre-heat the oven to 200/180(fan)
  2. Dry roast the pumpkin seeds in the pan on a medium heat for nearly a minute (don't leave the pan as they will pop and jump out!), remove and set aside
  3. Lightly oil both of the baking dishes to stop the eggs from sticking
  4. Melt the butter on a medium heat, add harissa, mix in with the butter, add the spinach and lightly season, mix together and wilt the spinach
  5. Remove from the heat and spoon into the baking dishes.  Crack the eggs on top of the spinach and bake for 8 minutes or until cooked to your liking
  6. Mash the avocado in a small bowl with a fork, squeeze the lemon juice and lightly season
  7. Once the eggs are cooked to your liking, remove from the oven, sprinkle with the pumpkin seeds, lightly season the eggs
  8. Serve with the mashed avocado and some freshly toasted sourdough
  9. Delicious at any time of the day!

Nutritional Info
Per Serving
420g kcal | 35g fat | 9.3g saturates | 4g carbs | 0.7g sugars | 3.9g fibre | 20g protein | 0.99g salt

 HEALTHY FATS | LOW CARBS | HIGH FIBRE | HIGH PROTEIN | VITAMIN A | VITAMIN D | VITAMIN E | VITAMIN K | THIAMIN | RIBOFLAVIN| NIACIN | VITAMIN B6 | FOLATES | VITAMIN B12 | BIOTIN | VITAMIN C | OMEGA 3 | OMEGA 6 | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER


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