Ingredients

The following ingredients have 4 Servings
  • 2 eggs
  • ½ tin chopped tomatoes
  • 2 sausages (cooked and sliced)
  • ½ onion (chopped)
  • 4 mushrooms (sliced)
  • 20 g reduced fat Cheddar (grated)
  • freshly ground black pepper
  • sea salt
  • low calorie cooking spray

Instruction

  • If using the oven preheat to 190°C - 200 °C
  • Cook the sausages, or you can pre cook them in advance
  • Lightly spray 2 large ramekins or individual pie dishes with low calorie cooking spray
  • Heat a frying pan over a medium heat, spray with low calorie cooking spray, then add the onion and mushrooms. Gently fry until they start to colour
  • Divide the sliced sausage, onion and mushrooms evenly between the two dishes.
  • Spoon the chopped tomatoes over the onions and mushrooms
  • Season with a little sea salt and freshly ground black pepper, then top with the grated cheese
  • Crack an egg on the top of each one, spray with a little low calorie cooking spray and sprinkle with a bit more salt and pepper
  • Either bake in the preheated oven for 15 - 20 minutes or microwave on high for at least 60 - 90 seconds (don't forget to cover with cling film in the micro wave). Make sure the egg is cooked as you like it and serve