Stage two: Easy brunch bake
Although described as a breakfast dish, this would be just as good for brunch, lunch or supper. It is a deliciously healthy and satisfying alternative to a fried breakfast
Prep time 5-10 minutes
Cook time 35-40 minutes
Serves 2
Calories per portion 380
½ medium red onion (around 80g), peeled and sliced
1 garlic clove, peeled and roughly chopped
1 tsp olive oil
1 tbsp low-salt soy sauce
2 portobello mushrooms (or 165g chestnut mushrooms), sliced
200g cherry tomatoes, halved
400g can haricot beans, drained
400g can chopped tomatoes
50g kale, roughly chopped
4 medium free-range eggs
handful fresh flat-leaf parsley, to garnish (optional)
salt and pepper
- Preheat the oven to 190C/170C fan/gas 5.
- Place the onion, garlic, olive oil, soy sauce and a splash of water in a saucepan over a medium heat and sauté for 2-3 minutes until softened. Add the mushrooms and cook for 5 minutes, stirring from time to time. Finally, add the cherry tomatoes and cook for another 3-4 minutes.
- Add the beans and tinned tomatoes and simmer for about 10 minutes, adding the kale for the final 5 minutes. Season to taste.
- Transfer everything to an ovenproof casserole dish and spread it out evenly. Crack the eggs on top and bake for 10-15 minutes or until the eggs are just set. Serve garnished with parsley leaves, if using.
Note: The base mixture gets better after a day or two in the fridge. So, if you’re just making for one, save what you don’t use and enjoy it again the following day.
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©Roy Taylor 2020. recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe