Big healthy breakfast with baked beans

Big healthy breakfast with baked beans

By
From
Zest
Serves
4
Prep
5 mins
Cooking time
15 mins
Photographer
Ian Hofstetter

To help the eggs ‘set’ faster, splash some hot water over them during cooking. And if you like your eggs ‘hollandaise style’, top the eggs with a little low-fat whole egg mayonnaise.

Ingredients

Quantity Ingredient
4 flat mushrooms, trimmed
spray oil
4 slices prosciutto
1 bunch asparagus, trimmed
1 tablespoon water
1 tablespoon vinegar
4 eggs
420g canned baked beans
4 wholemeal english muffins, halved and toasted

Method

  1. Preheat the oven to moderate, 180ºC.
  2. Arrange the mushrooms in a baking tray. Spray with oil and bake for 10–15 minutes until tender.
  3. Place the prosciutto on another baking tray lined with baking paper. Bake for 3–5 minutes until crisp.
  4. Place the asparagus in a microwave-safe dish with the water. Cover with plastic wrap and cook, on high (100%) power for 1–1 1/2 minutes. Stand for 3 minutes.
  5. Meanwhile, bring a frying pan of water to a gentle simmer and add the vinegar (this helps the eggs to set). Poach the eggs one at a time by breaking each egg onto a saucer, and sliding it gently into the water. Bring the water back to a simmer and poach until it is cooked to your liking.
  6. While the eggs are poaching, heat the baked beans in a saucepan or in the microwave, according to the instructions on the can.
  7. To serve, arrange the toasted muffins on serving plates. Top each with a spoonful of baked beans, an egg, and accompany with a mushroom, a few asparagus spears and crispy prosciutto.

Super ingredient: Baked beans

  • The humble can of baked beans is a nutritional package of protein, fibre, slowly digested carbohydrate and a host of vitamins and minerals. They are a much better choice than canned spaghetti. If you’re trying to cut back on salt, look for salt-reduced varieties at your supermarket. Keep a couple of cans in your cupboard to have on multigrain toast for a satisfying light meal when you don’t feel like cooking.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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