On
Baked bean and egg bread cups
| Preparation time | Cooking time | Fruit & vegetable serves | Cost |
|---|---|---|---|
| 5 mins* | 30 mins* | ½ serve per person | $1 per person |
*Cooking times are based on 4 serves. You may need to cook for less time for 2 people; more time for 6 people.
Ingredients
| Ingredient list | for 2 people | for 4 people | for 6 people |
|---|---|---|---|
| Butter or margarine | To spread | To spread | To spread |
| Bread slices, sandwich size, crust removed | 8 | 16 | 24 |
| Salt-reduced baked beans in tomato sauce | ⅓ cup | ⅔ cup | 1 cup |
| Eggs (smaller size, 50g best) | 4 | 8 | 12 |
| Pepper | To taste | To taste | To taste |
Equipment
Muffin tray, chopping board, knife, spoon, can opener, oven mitt or tea towel and aluminium foil.
Steps
- Preheat oven to 200°C (400°F/Gas mark 6). Grease muffin tray with oil spray or butter/margarine
- Flatten the bread one slice at a time and spread with a little butter/margarine. Overlap 2 pieces of bread to create a star shape and place them in the muffin tray. Bake bread cups for 10 minutes until lightly golden
- Divide the baked beans between the bread cups, make a well in the centre and break an egg into the centre of each cup
- Cover with aluminium foil and bake for further 20 minutes until the egg is cooked to your liking
Tips
- Your body will be able to absorb more iron from plant foods when you eat them with foods rich in Vitamin C. So have with a glass of orange juice to get more iron out of the baked beans and bread
- These bread cups are a good substitute for a bacon and egg roll, or to use up old bread
Acknowledgements: Donna Hay Kids Magazine, Annual 8, 2011, p.39.