Baked tuna pesto eggs
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Prep Time
10 Minutes
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Cook Time
15 Minutes
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Yield
2
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Difficulty Level
Easy
Ingredients
- 1 x 95g tin Safcol Tuna in Springwater
- 4 large free range eggs
- ¼ cup full cream milk
- 2 handfuls baby spinach leaves
- 1 tablespoon basil pesto
- ¼ cup tasty cheese, finely grated
- sea salt and freshly ground pepper
- sourdough toast
Instructions
- Preheat oven to 200°C.
- In a large heat proof bowl, pour boiling water over the spinach leaves. As soon as they wilt, drain and set them aside.
- Whisk together the eggs and milk and then season with salt and pepper
- Butter 2 x 12cm shallow oven proof ramekins or cocotte containers.
- Use your clean hands to squeeze any extra moisture from the wilted spinach.
- Divide the spinach and tuna between the two dishs, then top with pesto.
- Gently pour the egg mixture round the filling and top with a little grated cheese.
- Bake for 15 minutes or until the eggs are just set and the cheese is golden. Serve hot with sourdough toast.
| Servings: | 2 |
| Ready in: | 25 Minutes |
| Course: | Breakfast, Lunch, Dinner |
| Recipe Type: | Bakes, Eggs & Omelette, Tarts & Frittatas |
| Ingredient: | Tuna |
Baked tuna pesto eggs
Try these baked tuna pesto eggs for something different. They’re so tasty and ready in under 30 minutes. They make the perfect breakfast or even a lazy weekend brunch.
Simple does not need to lack taste or nutrition.
Ashleigh Feltham (MNutrDiet)
Eggs are officially back on the menu!
Research supports eggs are a healthy part of your diet as they provide an array of nutrients including vitamin D. This allows calcium to be absorbed properly in your body as well as playing a role in healthy immunity. Eggs also have iodine and selenium which helps your thyroid stay healthy. They’re also a good source of protein to help you stay fuller for longer. Above all, eggs, cheese, milk and tuna are giving your body B12, which is essential for your body to make red blood cells and DNA. It also helps your central nervous system to work properly.
The delicious Safcol tuna adds healthy omega 3 fat. This is an anti-inflammatory fat which may reduce the symptoms of rheumatoid arthritis and help to keep your eyes working well. It also supports a healthy brain, heart and artery function. Safcol tuna also provides a source of vitamin D which is vital for a healthy immune system and to allow calcium to be absorbed properly.
DHA which is one of two parts of the omega 3 fat structure in tuna is the main type of fat needed in the retina of your eye. So, omega 3 is an important part of maintaining healthy vision. Omega 3 fat may also help reduce insulin resistance which is important for normal blood sugar levels in your body. In addition, this amazing fat has been shown to reduce the effects of ageing on your brain which can lead to mental decline and diseases like Alzheimer’s.
Both the milk and cheese are helping to keep your teeth and bones strong as they’re a good source of calcium. Calcium also plays a role in helping your muscles contract normally.
The whole-grain sourdough bread will make your body happy with all the B vitamins it provides which allows the food you eat to be converted into energy. Whole grain has more fibre which will help keep the munchies away for a longer.
Finally, the spinach adds folate for DNA support, vitamin C and A to keep your immune system strong, and vitamin K is needed for healthy bones as well as for blood to clot normally. Lutein and zeaxanthin are carotenoids in spinach which act like antioxidants. They support your eyes and may help protect you against age-related macular degeneration.
