Although described as a breakfast dish, this brunch bake would be just as good for lunch or supper. It is a deliciously healthy and satisfying alternative to a fried breakfast.
Prep time 5-10 minutes
Cook time 35-40 minutes
Calories per portion 380
1/2 medium red onion (around 80g), peeled and sliced
1 garlic clove, peeled and roughly chopped
1 tsp olive oil
1 tbsp low-salt soy sauce
2 portobello mushrooms (or 165g chestnut mushrooms), sliced
200g cherry tomatoes, halved
400g can haricot beans, drained
400g can chopped tomatoes
50g kale, roughly chopped
4 medium free-range eggs
handful fresh flat-leaf parsley, to garnish (optional)
salt and pepper
1. Preheat the oven to 190C/170C fan/gas 5.
2. Place the onion, garlic, olive oil, soy sauce and a splash of water in a saucepan over a medium heat and sauté for 2-3 minutes until softened. Add the mushrooms and cook for 5 minutes, stirring from time to time. Finally, add the cherry tomatoes and cook for another 3-4 minutes.
3. Add the beans and tinned tomatoes and simmer for about 10 minutes, adding the kale for the final 5 minutes. Season to taste.
4. Transfer everything to an ovenproof casserole dish and spread it out evenly. Crack the eggs on top and bake for 10-15 minutes or until the eggs are just set. Serve garnished with parsley leaves, if using.
NOTE The base mixture gets better after a day or two in the fridge. So, if you’re just making for one, save what you don’t use and enjoy it again the following day.
We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.
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© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.