Baked beans with poached eggs on toast is fuss-free enough to prepare for breakfast. Baked beans and egg provide the much needed protein while tomatoes contain antioxidant lycopene, vitamin C, potassium, folate, and vitamin K. I prefer to use whole meal toast for this meal as it is high in nutrients and fiber as opposed to white bread which is high in GI which means it gets converted to sugar quickly and may cause a spike in insulin.
Having said that, it is a shame that hotels don’t bother to prepare baked beans the home-made way as part of their breakfast spread. The easy way of pouring baked beans out of the can and heating it up prior to serving is economical and quicker. The result is bland tasting commercial baked beans that taste of rubber that is utterly disgusting. Conversely, I enjoy preparing baked beans in the kitchen as home cooked breakfast is more nutritious and tasty. Stay tuned as I share creative ways to cook baked beans. You’ll never see the ubiquitous beans the same way again.
Ingredient
1 onion, sliced
handful of cheery tomatoes, halved
1 tin of baked beans
1 egg
parsley, chopped
1 low fat sliced cheese
1 slice of whole meal bread, toasted
pepper to taste
1 tbsp cooking oil
Method
- Heat oil in a pan.
- Add onion and cook till caramalised.
- Add tomatoes and cook till soft.
- Then add baked beans and stir thoroughly.
- Add pepper to taste and stir well.
- Set aside.
Poached Egg
To poach egg, first break egg and pour it in a small ramekin. add water in a small pot. Heat the water under medium high heat. Then add a teaspoon of white vinegar to firm up the egg white. When the water boils, pour the egg from the ramekin onto a spoon. Slowly tip the egg into the boiling water. Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk. If you prefer runny egg, two minutes will be sufficient time to remove the egg from the pot. Use spoon to scoop the poach egg from the pot.
How to assemble the ingredients on the toast
- First add the slice of cheese.
- Then add the cooked baked beans.
- Lastly, add the poached egg.
- Garnish with parsley.
Baked beans with poached egg on toast is a very filling meal. One toast is enough to fill my tummy right till lunch. For added nutrition, top up the toast with cooked spinach. Enjoy!