By Ankie Niesing– Avid runner and mom to 2 fussy eaters. As a home economist and owner of the Wooden Spoon Kitchen Cooking school she is passionate about healthy eating and helping others to enjoy and make nutritious food.
This is a quick and easy recipe for weekend breakfasts and could easily be made in advance for lunchboxes or as a snack. Haricot beans are the tiny white beans used to make tinned baked beans and have a low GI of 40. This will give a steady supply of energy and keep blood sugar levels constant. Just look out for a high sugar content on the different brands of baked beans. Get your kids involved in making this recipe. They will be more likely to try new foods if they help to prepare it.
Make: 6 Portions
Prep time: 20 minutes
Bake: 20 minutes
250g Baked beans (halve a tin)
6 slices of whole-wheat bread
50g melted butter
100g grated cheddar cheese
Rolling pin or glass
Step 1: Grease muffin tin with butter or cut 6 squares with greaseproof paper.
Preheat the oven to 180°C. Cut crusts of bread and roll flat with rolling pin.
Step 2: Brush bread with melted butter
Step 3: Place the bread slices carefully in muffin tins
Step 4: Whisk the eggs and add the baked beans. Mix through.
Step 5: Spoon mixture into bread nests and sprinkle with grated cheese.
Step 6: Bake for 20 minutes at 180°C until the egg is set and the bread is golden brown.
Garnish with chives
Did you know?
That a ¾ cup of baked beans count as one of your 5 a day veg portions?
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