Last week I read a very amusing article on BS slimming fads and how almost all celebrity fronted diet books feature some kind of chilli spiked eggs for breakfast. I was thus reminded about my much mused but never materialised intentions to do some huevos rancheros for Saturday breakfast at some point in my life. It has to be said that eggs, tomatoes and a bit of heat is always going to be a winning combination, and by the very definition of there being protein and veg in there it is going to win points with almost all healthy eating regimes unless you’re a vegan with a nightshade intolerance. So although this might be overdone, it is hardly a surprise that this is such a solid performer for various chefs trying to sell you their recent waist reduction techniques. The constant content bulker of Mushrooms On Toast (f*£% off!!!) in so many cookery books is far more irritating to my mind.
So faced with lots of veg ends in the fridge and two leftover wraps I thought I would rustle up a sort of brunch yesterday to fuel a perilous shopping trip into the Mordor of these lands also known as Clacton. I did not have the makings of a huevos rancheros, but I did have a hefty casserole dish recently donated by the Mr’s Step mother drying on the side which reminded me of some kind of baked eggs and peppers thing I had half watched The Hairy Bikers make on telly once. I didn’t google it. I just threw it together, and in fairness I think it was a reasonable re-creation though not strictly speaking traditional. But hey, it is a multi cultural world we live in. Melting pots and all that. After some time I turned out a reasonably impressive and herty breakfast that the Mr declared as ‘bloody perfect’. This is high praise indeed as he puts ‘breakfast’ in the top five of his List Of Important Things most days. Possibly top three.
So here it is, great for a lazy Saturday, packed with nutrients, low fat and high flavour and I don’t care what you think about the tortilla bit, it was all I had available. And it was really nice.
Serves Two, less than 500 calories per serving
4 free range eggs
1 white onion
4 vine ripened tomatoes
1 red bell pepper
1 yellow bell pepper
2 cups curly kale
Chilli flakes to taste (or 1/4 tsp cumin seeds)
1 tbspn Apple cider vinegar
Splash of tomato juice
2x seeded tortilla wraps
Salt and pepper and hot sauce to serve
Rapseed oil or cooking spray
0% fat Greek Yogurt (optional)
Heat the oven to 190 degrees.
Roughly chop the onions and fry in the rapseed oil or spray with the chilli flakes (or cumin seed to go traditionally Tunisian) for a few minutes until the onions start to soften. Add the tomatoes and chopped peppers and cook for another 5 minutes before adding the vinegar then cook for another minute. Finally add the kale and a splash of tomato juice and cook through until the kale is just starting to noticeably wilt. You don’t need a lot of tomato juice- literally just enough to moisten everything but not enough to make it a proper sauce.
Transfer this into an ovenproof dish that you rescued from your In Law’s kitchen clear out- the mix should fill the dish without being spread too thinly. Carefully crack your eggs directly on to the mix, season well with salt and black pepper then bake in the oven for about 20 minutes (check after 15 to avoid over cooking the eggs).
When the whites are opaque and the yolks cooked to your liking (I like them just on the verge of runny) take the dish out of the oven and set aside.
Heat a large, non stick frying pan on the hob and use this to toast your tortilla wrap for a minute on each side- they should be just starting to brown in parts but not stiffening up too much.
Line a plate with your toasted tortilla and spoon the veg and eggs on top, season well and serve with some good quality hot sauce and a dollop of fat free Greek yoghurt on the side just to really confuse things.
Variations- lose the wraps if you’re off the carbs or serve with sour dough toast instead. If you don’t like it spicy use the cumin or some garam masala instead. Green peppers instead of red and yellow will give a bit more bite to the mix and you could swap the kale or chard or even fresh spinach but in this case don’t cook the spinach through literally just stir it through the rest of the veg before the eggs go on.