SW recipe: Baked eggs

SUPER SIMPLE
Serves 4
V
Ready in about 45 minutes
Syns per serving: FREE

Ingredients

Low-calorie cooking spray (from your store cupboard)

650g floury potatoes, such as Maris Piper or King Edward, peeled and diced

2 tsp Bart Blends or Sainsbury’s dried harissa spice mix

2 x 400g cans chopped tomatoes

150g kale, woody stalks removed and leaves roughly chopped

4 medium eggs

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a large, lidded, non-stick, ovenproof frying pan with low-calorie cooking spray and place over a medium heat. Add the potatoes, then cover and cook for 2-3 minutes. Add 100ml water, re-cover and cook for a further 10 minutes.

2 Add the harissa and tomatoes, and simmer for 15 minutes, or until the potatoes are tender (add a little water if the sauce reduces too much). Season, then stir through the kale.

3 Using a spoon, make 4 wells in the tomato mixture and crack an egg into each. Bake for 8-10 minutes, or until the egg whites are set and the yolks are soft. Divide between 4 plates or bowls and serve.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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