Eggs Baked with Tomatoes and Ham
BreakfastThis is a really versatile recipe that you can use for breakfast, lunch or dinner. It’s particularly suited to cold days of winter when you are looking for something warm and deeply satisfying.
Calories420kcal
Carbs15g
Protein37g
Fats24g
For Rest DayPerformance Benefits
This recipe is low in carbohydrates, with a moderate amount of fat and a big hit of protein, making it the perfect rest day breakfast.
Health Benefits
Did you know that tomatoes contain an antioxidant called lycopene? Lycopene is a pigment that helps give red fruits and vegetables their colour. Studies have found that lycopene is a powerful antioxidant that can help to prevent damage caused by free radicals that increase the risk of disease.
Expert Tips
Serve along side some toast on an exercise day.
Equipment
- Oven
- Medium-sized pan
Ingredients
- 1 tbsp Coconut oil
- 1 Onion (chopped)
- 1 clove Garlic (crushed)
- 1 tsp Salt
- 1 tsp Ground pepper
- 1 Tin of tomatoes
- 2 handful Baby spinach
- 200 g Ham (home cooked and chopped)
- 2 Free-range egg
- 1 tsp Cayenne Pepper
- 30 g Cheddar cheese
Instructions
- Preheat oven to Gas Mark 4, 180°C (350°F).
- Heat the coconut oil in a medium-sized pan.
- Add the chopped onion, garlic, salt and pepper and cook for 3-4 minutes till brown.
- Add the tomatoes and simmer for 10 minutes until the sauce has started to thicken. Add the spinach and mix it until it becomes soft. Stir in the ham.
- Make 2 hollows in the tomato sauce and crack your eggs into them. Add a pinch of cayenne pepper, salt and pepper and transfer to the oven. Bake for 10 minutes until the eggs are cooked to your liking.
- Add some grated cheese on top and serve.
Notes
Nutrition
Serving: 1ServingCalories: 420kcalCarbohydrates: 15gProtein: 37gFat: 24gSaturated Fat: 12.2gPolyunsaturated Fat: 2.9gMonounsaturated Fat: 6.8gTrans Fat: 0.32gCholesterol: 292mgSodium: 1567mgPotassium: 1451mgFiber: 7gSugar: 12gVitamin A: 1490ugVitamin C: 59mgCalcium: 322mgIron: 5.1mg
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