Smashed Broccoli Egg Bake

Smashed Broccoli Egg Bake

Smashed broccoli egg bake

Serve: 6

Ingredients

  • 1 broccoli, cut into florets
  • 1/2 red capsicum, chopped
  • ½ cup sweetcorn
  • 3 eggs, whisked
  • 1 tbsp olive oil
  • ½ tsp paprika
  • 1 tsp garlic powder
  • ¼ tsp chilli flakes, optional 
  • Salt & pepper to taste 
  • 50g grated mozzarella cheese

Method

1. Preheat the oven to 180°C.

2. Boil the broccoli until fork tender.

3. Line a baking dish with parchment paper. Gently smash it with a fork or spoon or cup to create an even tart looking base.

4. Drizzle olive oil and season with salt, pepper, paprika, garlic powder and chilli flakes.

5. Add the chopped red capsicum and sweetcorn, then pour the whisked eggs over the top. Give it a little stir. 

6. Top with mozzarella cheese & bake for 20-25 minutes until golden and slightly crispy. Enjoy! 

Macros per serve 

Calories 90

Protein 6g

Carbs 6g

Fat 5g

Fibre 2g

Health benefits

Broccoli and capsicum are rich in vitamin C, vitamin A precursors, and antioxidants that support immune function and reduce oxidative stress.

Capsicum and broccoli provide carotenoids that support healthy skin and vision.

Eggs and mozzarella provide complete protein to support muscle repair and help keep you fuller for longer.

Broccoli and corn provide fibre, which supports digestion and a healthy gut microbiome.

Garlic powder, paprika, and chilli flakes contain plant compounds that may help reduce inflammation and support metabolic health.

 

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