Homestyle Baked Beans

IngredientsQtyProteinFatCHO
Can of butter beans - 400g net weight, 250g drained
250g
18
2
43
Tomatoes - 1 x can chopped
400g
4
1
14
Onion - small
60g
1
0
4
Garlic (optional)
1 clove
0
0
0
Mixed Italian herbs, dried - 1 teaspoon
1 tsp
0
0
0
Olive oil, cold pressed - 1/2 tablespoon
10ml
0
10
0
Salt and pepper to taste
to taste
0
0
0
Eggs, medium - 4
4
22
18
1

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Sourdough bread - 1 slice
30g
2
1
15
Avocado - 1/2 a small size
60g
1
12
2
Butter or olive oil - 1 teaspoon
5g
0
4
0
Olives, pitted & chopped - 1 tablespoon
20g
0
4
2
Egg, medium
1
5
5
0

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0
 
Serves: 4
per Serve: main ingredients + 1 x toast:    250 cal   /   1050 kJ 
for Gluten Free: use gluten free bread


Preparing the Beans

Drain and rinse the canned beans. Heat the olive oil in a saucepan and saute the onion and garlic for a few mintues. Add the tomatoes and herbs and bring to a boil, then simmer uncovered for 10 minutes. While the tomatoes are reducing, poach the eggs. Next, add the beans to the tomatoes and herbs and cook until heated through.

 

Poaching the Eggs

Add a few inches of water to a large saucepan and bring to the boil. Reduce to a simmer and add very fresh eggs*. Just let them slide into the water, rather than dropping from a height. Simmer gently for a few minutes. Using a slotted spoon lift an egg up to the surface of the water and test the softness by touching the yolk briefly, being careful not to burn yourself. Simmer the eggs till done to your liking. Poached eggs are traditionally cooked just long enough for the yolk to be soft and slightly runny. Immediatly remove the eggs using the slotted spoon and transfer to a plate (they will continue to 'cook' a bit after being removed too).

 
To Serve

Spoon the beans evenly across four pieces of toast, then top with the egg. Garnish with fresh parsley or basil. If the other serving suggestions such as another egg, avocado or butter fit into your Meal Matrix, add these as well.

 

Fresh eggs are 1-3 days old. The fresher they are the better for poaching as the whites cling around the yolk forming the nice rounded, ball shape of a poached egg. As the egg gets older, the white changes in consistency and is better used in omlettes, baking or as a fried egg.

 

 

 

  • Prep time - 20mins
  • Cooking time - 30mins
  • Serves - 4

My Meal Matrix

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EXAMPLE MEAL MATRIX

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