Friday, October 9, is World Egg Day, and to celebrate, Bord Bia is sharing some cracking recipes that really showcase these protein powerhouses.
The theme for this year's World Egg Day is 'protein that powers and protects' with a focus on eggs as a source of high-quality protein.
One large, nutrient-dense egg packs in about six grams of protein, including all nine essential amino acids - vital for muscle growth, repair and maintenance.
Eggs also provide important nutrients such as vitamin B12, vitamin D, choline, and selenium, making them a convenient and nutritious addition to a balanced diet.
Whether you are vegetarian, looking for meat-free recipe ideas, or just want to try something different, these recipes from Bord Bia are an egg-cellent option for any meal.
Baked eggs with feta and harissa tomato sauce
Serves four. Ready in 30 minutes.
Ingredients
4 medium eggs
2 tablesp. rapeseed or olive oil
1 red onion, cut in half and thinly sliced
2 garlic cloves, peeled and chopped
1 teasp. turmeric
1 teasp. ground coriander
1 teasp. ground cumin
½ teasp. ground cinnamon
1 tablesp. harissa paste
500g tomatoes, roughly chopped
Salt and freshly ground black pepper
A handful of coriander leaves, roughly chopped
100g feta cheese
To serve:
Extra coriander leaves for garnish
Potato wedges and salad
Method
Heat a little oil in a medium oven proof frying pan, add the onion and garlic and cook over a medium heat for about three or four minutes until they begin to soften. Add the turmeric, ground coriander, cumin and cinnamon and stir well before adding the harissa paste. Then add the tomatoes, season with a little salt and pepper and give everything a good stir. Cover the pan and allow the sauce to cook for five to six minutes, stirring occasionally to prevent sticking.
Preheat the oven to Gas Mark 4, 180°C (350°F ).
Mix the coriander through the sauce. Then add chunks of feta. Make four dips in the surface with the back of a spoon and crack the eggs into the dips. Season the eggs with a little salt and black pepper. Bake for eight to 10 minutes until the whites of the eggs are firm and the yolks are still runny.
Remove from the oven, sprinkle over the coriander leaves and serve with potato wedges and salad.
