Thursday, July 29, 2010

The Breakfast Baked Eggs....that will make you sing.....

This dish is truly great awesomeness for a lazy Sunday morning. I am telling you, this dish is going to make anyone feel good about not eating bacon and sausages for breakfast or brunch! Impress your significant other with this hearty and healthy breakfast. It will definitely make him/her want to sing. Have fun making breakfast/brunch!

Plus! This dish alone contains 3 colorful vegetables. Only 2 more to go to make your day complete with 5 colors a day!

Ingredients (for 1):
1. 1 cup potatoes, diced (prefer russet which has a higher water content)
2. 1/2 cup carrots, finely diced
3. 1/2 tomato, diced
4. 1/2 cup broccoli
5. 1 1/2 cup mushrooms
6. 2 eggs
7. 1/2 teaspoon ground cumin
8. 1/2 teaspoon ground coriander
9. 1/2 teaspoon onion powder
10. 1/4 teaspoon chili powder (optional)
11. Pinch of salt and pepper
12. 1 bay leaf

Here are some pictures to show you how finely I diced the tomatoes, potatoes and broccoli. Just make sure that you want to keep all the ingredients about the same size so that they take about the same amount of time to cook and nobody gets overcooked in the oven at the end.

1. In a saucepan over medium heat, heat up about 1/4 cup of water and saute tomatoes with a tiny pinch of salt for about 1 minute until soften.
2. Add diced carrots and mushrooms and cook covered for 2 minutes.
3. Add diced potatoes and all seasonings (cumin, coriander, onion powder, pepper, salt, bay leaf), stir well to combine and cook covered for about 3 to 4 minutes. Add a bit of water if pan is drying out.
4. Add broccoli and cook covered for another 2 minutes.
5. Preheat oven to 400F.
6. Turn of heat. Remove bay leaf from the pan and dish out into a ramekin (i.e. baking dish).

7. Crack eggs on top of filled ramekin dish. Place onto a baking sheet and bake in oven for 8 to 10 minutes until egg whites turn white (just like in the picture). This will give you perfectly done sunny-side ups!
8. Ready to serve!

Nutritional value of this recipe:
At 300 calories for the entire serving, whether you choose to have this all to yourself or share it with someone else, this breakfast/brunch is going to keep you going for a long long time. It also gives you all the Vitamins A and C you need, 8g of fiber and 19g of protein. And you don't have to worry about calcium (12%*) and iron (24%*) either.

* based on a 2,000 calories a day diet

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