Egg, Bacon and Vegetable Bake

Cost: $2.45 per serve
Serves 4

Ingredients:

Method:

Preheat the oven to 190°C. Heat the oil in a non-stick frying pan, and cook the bacon for 4-5 minutes, until lightly browned. Combine the bacon, potatoes, pumpkin, onion, and tomatoes into a 30 x 20 x 6cm (8 cup capacity) ovenproof dish, and spray with oil. Bake for 1 hour, turning the mixture once or twice during cooking.

Place the broccoli into a large heatproof bowl, and cover with boiling water. Stand for 2 minutes, then drain. Remove the dish from the oven, and mix in the broccoli. Push the mixture out to make 4 holes, spaced evenly apart.

Carefully break an egg into each hole. Return to the oven and cook for 10 minutes, until the whites have just set. Use a large spoon to scoop out the eggs, and surround with the potato mixture. Serve immediately.

Serving size: 363 grams

* Source: FSANZ Standards 1.2.8 and 1.1.1 for labelling purposes

Notes:

With four nutrient packed eggs as well as the super-vegetable, broccoli, this recipe provides:
• 71% RDI* for folate
• 67% RDI for vitamin A
• 38% RDI for protein
* Recommended dietary intake

With such a high protein content, this meal is guaranteed to keep everyone full and help resist the lure of after dinner snacks. This recipe is also extremely versatile, packing up nicely for next-day lunches. To make this meal vegetarian and/or coeliac friendly, simply take out the bacon.

Eggs are a naturally nutrient-rich food as they provide the highest nutrient-to-calorie ratio of all foods¹. Each egg contains 11 naturally occurring vitamins and minerals including omega-3, iodine, folate, selenium and vitamins A, B5, B12, D and E. The Heart Foundation now recommends all Australians, including those with type 2 diabetes, cardiovascular disease or metabolic syndrome, enjoy six eggs a week as part of a healthy, balanced diet² . There’s never been a better time to start including more ‘egg-inspired’ dishes into the weekly meal planner.

By including more eggs in your meals, you can also cut down household spending at the supermarket. Nutrient-wise, eggs make for a similar inclusion to other protein rich sources such as beef, pork, chicken or fish but are a significantly less costly ingredient. A 100g serving of lean red meat provides around 20-25g of protein, with eggs providing a comparable average of 12.2g for the same serving size³. However, eggs are considerably less expensive with 100g of eggs costing a mere $0.61 in comparison to $1.70 for 100g of beef⁴.

There are hundreds of ways that you can cook with eggs. Looking past their traditional role in a nutritious breakfast, eggs can be used any time of the day for frittatas, quiches, omelettes, salads and pastas, just to name a few. They also make for a convenient and healthy snack.

For more fabulous family friendly recipes visit www.eggsaseasyas.com.au

1. Markovic T and Natoli S, 2009, Medical Journal of Australia, Vol 190, Iss 3, pp 149-151
2. National Heart Foundation of Australia: Summary of evidence, Dietary fats and dietary cholesterol for cardiovascular health, Melbourne, NHFA, 2009.
3. Red Meat and Nutrition, 2009, Nutrients in red meat, Meat and Livestock Australia, 29/05/09
http://www.redmeatandnutrition.com.au/RoleOfRedMeat/VitalNutrient and AECL nutritional information research study, October-November 2007
4. Comparison between Woolworths beef round steak at $5.10/300g and Woolworths select eggs 12pk at $4.30/700g
at 29/05/09

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