Baked Chicken and Egg Cups
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Preheat oven to 350°F (175°C). Oil or spray ramekins with vegetable oil cooking spray.
Arrange two slices of smoked chicken over bottoms and up sides of each ramekin to cover.
Heat oil over medium high heat in a small skillet. Dice onion and cooked chicken. Sauté until onions are soft – about 4 minutes. Add fresh chopped basil last minute of cooking and stir until just to wilted.
Crack an egg into each ramekin. Divide the cooked onion and chicken mixture evenly among the dishes.
Cut cherry tomatoes into 1/8ths and sprinkle over ramekins. Finish with a sprinkle of grated cheese.
Place on baking tray and bake in preheated over 20-25 minutes or until eggs are set to your liking.
Helpful Tip
For a scrambled egg version, add a little milk to the eggs and beat.
Individual servings can be baked in small ramekins or oven-proof bowls that hold 8 fluid ounces (250 mL) and have a bit of head space as eggs puff up during baking.
Nutrition Info
| Per 165 g serving | Amount |
|---|---|
| Calories | 230 |
| Protein | 28 g |
| Fat | 13 g |
| Saturated Fat | 5 g |
| Carbohydrate | 3 g |
| Fibre | 1 g |
| Sugar | 2 g |
| Cholesterol | 255 mg |
| Sodium | 170 mg |
| Per 165 g serving | % Daily Value |
|---|---|
| Potassium | 8 |
| Calcium | 15 |
| Iron | 10 |
| Vitamin A | 4 |
| Vitamin C | 10 |
| Vitamin B6 | 16 |
| Vitamin B12 | 37 |
| Folate | 4 |
| Zinc | 14 |
