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Serves: 4
Time to make: 20 mins
Total cost: $13.20 / $3.30 per serve
(at time of publication)
download (4)Diabetes friendlyGluten free optionHigh fibreLow kilojouleLow sodiumVegetarian

olive oil spray
1 medium red capsicum, roughly diced
2 cups sliced button mushrooms
420g can of chilli beans
400g can no-added-salt chopped tomatoes
8 eggs
2 tablespoons chopped flat-leaf parsley, to garnish
4 slices toasted wholegrain sourdough, to serve


Step 1Spray a large non-stick frying pan with olive oil and set over medium heat. Cook capsicum for 3 minutes. Add mushrooms; cook a further 2 minutes. Add beans and tomatoes, bring to the boil for 2 minutes, then reduce heat to a gentle simmer.

Step 2Make 8 wells in the tomato mixture and crack 1 egg into each. Cover and cook over medium heat for 12-14 minutes, or until egg whites are cooked through but yolks are still soft. Sprinkle with chopped parsley and serve with toasted sourdough.


Make it gluten free: Use gluten-free bread and check chilli beans are gluten free.


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