National Diabetes Week: Breakfast Baked Eggs

Baked eggs are such a good way to start your day. They’re easy and quick to make, and don’t let the title fool you- you can eat this any time of the day! I also love this recipe because it is so versatile, if you don’t have beans or other ingredients in your fridge/cupboard, then pretty much any other vegetables will work- be creative! I used onions, chickpeas & beans and I’d usually put some kale or spinach in there too but I had none. I chose beans and chickpeas because they have a low GI scale (less than 55) so they’re a good option for diabetics. I also served it with crusty Turkish bread, but if you’re conscious of your blood sugar levels spiking (or if you’re diabetic) then try a sweet potato rosti or bread packed with fibre and whole-grains. You can also speak with your health specialists about low GI foods that won’t spike your blood sugar levels as much. Just remember to always eat in moderation and variety! 🍅 🥑 🥦 🥒 🥬 You can do this dish in either an oven safe saucepan or a regular sauce pan, Ill mention both methods below. This meal is also a big crowd pleaser, so get your family and friends around for breakfast and wow them with this dish!

Ingredients: Serves 2

  • 1/2 onion, sliced
  • 1/2 can chickpeas
  • 1/2 can cannellini beans
  • 1 tin crushed tomatoes
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • sprinkle salt & pepper
  • 2 eggs
  • Parsley to garnish

Method:

  1. If using an oven safe saucepan, preheat oven to 180 degrees celcius. In a saucepan, heat 1 tbsp of olive oil and cook onions for 5 minutes or until transparent on a medium-low heat.
  2. Add chickpeas and beans and cook for a further 2 minutes. Add crushed tomatoes and heat on a medium heat until simmering.
  3. Add spices and heat for a further 2 minutes.
  4. Crack eggs into the sauce. If using the oven method, place saucepan into the oven and bake for 7-10 minutes, the whites should be solid but the yolk still runny. Don’t forget to use oven mits to take out the pan- I’ve done this before and it’s not fun! If you don’t have an oven safe pan, crack eggs into the sauce and cover with a lid for about 5-10 minutes, the whites should be solid but the yolk still runny.
  5. Garnish with parsley, enjoy!

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