This dish is quick and easy to make and will be perfect for a high protein breakfast. Each portion is rich in vitamins B12, riboflavin, niacin and has good amounts of minerals copper, selenium and potassium.
Portobello mushrooms release a lot of moisture when heat treated so it’s a good idea to cook the mushrooms separately from the eggs rather than pour the eggs in and bake them in the oven together. Use a silicone lid when frying eggs sunny side up to preserve the yolks but cook the whites. By cooking the eggs separately you also have the option to scramble them with with goat cheese and sun-dried tomatoes. Use mushrooms as you would a toast. Their cup shape is ideal for loading with a variety of veggies and sauces.
2 portobello mushrooms
1 tablespoon olive oil
1 tablespoon balsamic vinegar
½ teaspoon salt
145 Calories per portion
Vitamin D 15mcg
1Skin the portobello mushrooms, remove the stem and scoop out the gills with a spoon. Mix olive oil and balsamic vinegar together with salt and coat the mushrooms all over.
2Roast mushrooms in the middle of the oven at 392°F (200°C) for 5 minutes. Flip them over and roast for another 5 minutes.
3In the meantime, fry the eggs sunny side up in the frying pan at medium heat. Cover the frying pan with a lid to cook the whites but allow the yolks to stay soft.
4Top the mushrooms with the eggs and serve. Optionally, drizzle the egg with chilly sauce and sprinkle with spring onions.