The latest recipe from Sharon’s gastric band test kitchen can be used for breakfast, lunch or a light meal – perfect for a Sunday night. The man of the house thought it was excellent and Miss 11 loved it too. Enjoy!
Serves 4
2 teaspoons olive oil
1 medium onion, diced
1 clove garlic, crushed
1 small green capsicum, diced
1 small red capsicum, diced
1/3 medium zucchini, diced
400g can no added salt, diced tomatoes
¼ cup salt reduced vegetable stock
1 teaspoon dried basil (or 1 tablespoon fresh basil, chopped)
1 teaspoon dried parsley (or 1 tablespoon fresh parsley, chopped)
4 eggs
Tabasco sauce to taste
Pepper to taste
1 tablespoon finely grated Parmesan Cheese
4 slices of wholegrain/wholemeal bread (or 2 English muffins, halved)
Heat oil in a frying pan. Add onion and garlic and sauté gently. Add capsicum and sauté for 2-3 minutes. Add zucchini and cook for a 2 more minutes. Then add the tomatoes, stock, herbs and Tabasco and bring to the boil. Reduce the heat to medium low and with a spoon make four shallow wells in the tomato mixture. Break the 4 eggs into the wells, cover and simmer for 3 minutes or until eggs are cooked to your liking. Whilst the eggs are cooking toast the bread/muffins. Place the toast on a plate or soup bowl. When eggs are cooked, spoon an egg with tomato mixture onto the muffin, sprinkle with Parmesan and serve.
Nutrition Information (per serve): energy 955kJ, protein 12g, fat 10g, saturated fat 2.5g, carbohydrate 21g, fibre 4g.
