Always check the labels of the products you use.
Method
- 1
Sauté Vegetables. Heat 1 tbsp of 30 ml extra-virgin olive oil in a 30-35 cm cast-iron frying pan over medium heat; cook 140 g diced onion, 2 diced medium green peppers and 2 seeded, finely chopped jalapeños about 10 minutes until tender and starting to colour.
- 2
Add Garlic. Add 3 thinly sliced garlic cloves and cook 1-2 minutes, then add 340 g peeled and diced Yukon Gold potatoes; lower the heat slightly and cook 5 minutes, stirring now and then.
- 3
Season Stock. Season the vegetables with ¾ tsp fine salt, ¼ tsp ground black pepper and 1 tbsp fresh thyme leaves; pour in 360 ml vegetable stock and cook over medium-low about 15 minutes until most of the liquid has evaporated and the potatoes are tender.
- 4
Add Greens. Add 450 g finely chopped broccoli rabe (thick stems removed) and cook, stirring, until wilted and reduced; fold in ½ tsp chilli flakes and check the seasoning, then turn off the heat and smooth the vegetables.
- 5
Grill. Heat the grill to high with a shelf near the top; make 4 shallow hollows and crack a large egg into each.
- 6
Finish. Grill 1½-2 minutes until the egg whites are set and the yolks still runny; dust each egg with finely grated Parmesan and drizzle with the remaining oil before serving.
Storage
Serve straight away. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 4.7 g protein per 100 kcal, about 19% of energy (needs ≥ 12%)
- Low sugars: 2.2 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.1 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 297 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- 30-35 cm cast-iron frying pan
- wooden spoon
- soup spoon
- oven gloves
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 285 kcal |
| Protein | 13.5 g |
| Carbohydrate | 29.9 g |
| of which sugars | 6.4 g |
| of which free sugars | 0 g |
| Fat | 13.6 g |
| of which saturates | 3.5 g |
| Fibre | 6 g |
| Salt | 2.22 g |
Protein per 100 kcal
4.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
