Individual Egg and Caper Bakes

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Individual Egg and Caper Bakes
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Health Score:
Health Score
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
450
calories
Calories

Nutritional values

1 <none> contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein23.02 g(23 %)
Fat36.91 g(32 %)
Carbohydrates4.27 g(3 %)
Sugar added0 g(0 %)
Roughage0.84 g(3 %)
Vitamin A241 mg(30,125 %)
Vitamin D2.9 μg(15 %)
Vitamin E5.41 mg(45 %)
Vitamin B₁0.41 mg(41 %)
Vitamin B₂0.47 mg(43 %)
Niacin6.19 mg(52 %)
Vitamin B₆0.38 mg(27 %)
Folate57.27 μg(19 %)
Pantothenic acid0.78 mg(13 %)
Biotin1.4 μg(3 %)
Vitamin B₁₂2.45 μg(82 %)
Vitamin C25.82 mg(27 %)
Potassium392.2 mg(10 %)
Calcium97.82 mg(10 %)
Magnesium21.94 mg(7 %)
Iron1.55 mg(10 %)
Iodine60 μg(30 %)
Zinc2.23 mg(28 %)
Saturated fatty acids12.44 g
Cholesterol232.51 mg
Author of this recipe:
How healthy are the main ingredients?
garlicCucumbereggparsley

Ingredients

for
8
Ingredients
2 cloves
garlic (diced)
1
red chile pepper (diced)
4 tablespoons
2 cups
canned tomatoes
½
Cucumber (peeled, halved lengthways and finely sliced)
8
8
½ cup
Manchego (grated)
3 tablespoons
small Caper
¾ cup
parsley (leaves removed)

Preparation steps

1.
Fry the garlic and the chilli in 2 tbsp oil. Add the tomatoes and season with salt, ground black pepper and 1/2 tsp sugar. Simmer for around 20 minutes.
2.
Heat the oven to 180°C | 350F | gas 4.
3.
Stir the cucumber into the tomato sauce and transfer the sauce into 8 ramekins. Crack an egg into each ramekin and place a slice of chorizo on top. Add the cheese, drizzle with the remaining oil and season with pepper.
4.
Bake for around 15 minutes so that the yolk is still soft. Garnish with parsley and the capers and serve with white bread.