View: Ingredients|Nutrition|Facts|Comments
Brunchtime hash
You could serve this with some leftover mashed potato for a substantial meal.
What you need
- 60 ml vegetable oil
- 1 large onion, peeled and chopped
- 1 small red pepper, cored de-seeded and diced
- 1 small green pepper, cored de-seeded and diced
- 400 g canned chopped tomatoes, well drained
- 6 tsp fresh parsley, chopped
- 4 eggs, beaten
- seasoning
Method
Heat the oil in a large frying pan. Add the onion and peppers. Fry for 3-5 min until softened.
Add the tomato and parsley. Cover and simmer for 10 min.
Make a hollow in the mixture for each egg. Break an egg into each. Season well. Cover and cook for 8-10 min or until eggs are set.
Divide between individual plates with the egg in the middle.
-
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 15 minutes Cook 21 minutes Total 36 minutes -
Energy 222 kcal/serving Fat 8.53 g/serving Carbohydrates 35.18 g/serving Glycaemic Index 4 Glycaemic Load 0.43 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 928 | 433 | 10475 | 8350 |
| Energy (kcal) | 222 | 103 | 2500 | 2000 |
| Protein (g) | 7.00 | 3.27 | ||
| Carbohydrate (g) | 8.92 | 4.17 | 345 | 275 |
| Fat (g) | 18.3 | 8.53 | 95 | 70 |
| Fat (saturated) (g) | 3.13 | 1.46 | ||
| Fibre (g) | 2.08 | 0.97 | ||
| Sodium (mg) | 67.8 | 31.7 | ||
| Salt (equivalent) (g) | 0.17 | 0.08 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 271 | 126 | 800 |
| Vitamin B-12 (µg) | 0.44 | 0.21 | 1 |
| Vitamin B-6 (mg) | 0.26 | 0.12 | 2 |
| Vitamin C (mg) | 69.5 | 32.5 | 60 |
| Vitamin D (µg) | 30.5 | 14.3 | 266 |
| Vitamin E (mg) | 4.03 | 1.88 | 10 |
| Zinc (mg) | 0.74 | 0.35 | 15 |
| Calcium (mg) | 61.0 | 28.5 | 800 |
| Folate (mcg) | 42.8 | 20.0 | 200 |
| Iron (mg) | 1.51 | 0.71 | 14 |
| Magnesium (mg) | 22.8 | 10.7 | 300 |
| Niacin (mg) | 1.01 | 0.47 | 18 |
| Pantothenic acid (mg) | 0.77 | 0.36 | 6 |
| Riboflavin (mg) | 0.27 | 0.13 | 1.6 |
| Phosphorous (mg) | 111 | 52.0 | 800 |
| Thiamin (mg) | 0.11 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Cow-dairy free
Dairy free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments