Veggie Barbie Breakfast

A satisfyingly tasty breakfast, rich in fibre and perfect for those cooler months.
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Details
  • Serves 2
  • 8 Ingredients
  • 10 Minutes Prep
  • 5 Minutes Cook
  • Easy
Nutrition
  • Energy 862 kJ
  • Protein 10.5g
  • Fat (total) 4g
  • - Saturated Fat 0.4g
  • Carbohydrate (total) 27g
  • Fibre 11g
  • Sodium 203mg

Ingredients

Olive or canola oil spray

1 cup vegetables (eg. spinach, onion, mushroom, capsicum), finely chopped

1/2 cup cooked lentils, drained

1 egg, lightly beaten

Freshly ground or cracked black pepper

2 slices wholegrain bread

Parsley, chopped, to serve

2 grilled tomatoes, to serve

Method

  1. Lightly spray the BBQ cooking plate with oil and preheat.
  2. Cook the finely chopped vegetables for 3 -5 minutes or until tender.
  3. Remove the vegetables and place into a medium sized bowl. Leave to cool for 3 minutes. Add the lentils, egg and pepper. Mix well.
  4. Using an egg ring, cut a hole in each slice of bread. Place bread on the cooking plate. Pour the egg mixture into the holes of the bread. Cook for 2-3 minute begins to firm. Turn bread over carefully and cook for another 2 minutes.
  5. Remove and place onto 2 plates.
  6. Top each slice of bread with parsley and grilled tomatoes.

Dietitian Notes / Recipe Tips

Fibre is a silent assistant when it comes to keeping our bodies healthy, free of disease. Whilst it is a carbohydrate, fibre is unavailable and therefore doesn’t breakdown into glucose. Soluble fibre (dissolves in water eg. oats, legumes, apples, psyllium) helps to lower cholesterol and manage blood glucose levels. Whereas insoluble fibre (does not dissolve in water eg. wheat bran, nuts, vegetable and fruit skins) is excellent for healthy bowel function. Women living with diabetes need to try and achieve 28g of fibre a day(d) whilst men require 38g/d. Eating plenty of vegetables including legumes, fruits and wholegrains will help you achieve these targets.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.

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