Healthy Recipes

Cooking school

Egg in a hole

Without doubt, eggs are one of the cheapest forms of good quality protein in our diet today..

They are rich in B group vitamins, Vitamin A and B12, and are perfectly safe to eat daily.
This recipe is easy to rustle up and fun for children to make for breakfast or lunch at weekends, or during school holidays.

Ingredients

1 wholegrain slice of bread
1 tsp margarine
1 egg, whole, raw
2 tsp spring onion, chopped
2 tsp tomato or red capsicum, finely chopped

Method

  1. Spread the bread with margarine.
  2. Using a cookie cutter or inverted glass, cut a hole in the middle of the bread.
  3. Heat a non-stick frypan on the stove to a temperature hot enough for a droplet of water to sizzle.
  4. Place the bread margarine-side down into the pan; move the bread around so as to grease the pan beneath the hole.
  5. Carefully break a raw egg into the hole in the bread.
  6. Top with the spring onion and tomato.
  7. Cover the pan with a lid.
  8. Lower the heat of the pan slightly and cook until the egg appears cooked.
  9. Using a fish slice, gently loosen the egg from the pan and flip over to cook the top.
  10. When both sides are cooked, serve the egg on a warmed plate and enjoy.

Serves: 1

Each serving contains: Energy 607kJ/145kcals; Protein 8.3g; Fat 7.4g; Saturated fat 1.9; Carbohydrate 11.5g; Dietary fibre 1.8g; Sodium 265mg

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