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Spicy baked duck eggs
October '16

312Kcal, 18g protein, 23g carbohydrate, 16g fat.

Duck eggs with their high protein content baked with beans and spicy vegetable sauce. High in fibre and antioxidants for healthy immune system and digestion.

 

Ingredients (serves 4)

Sauce

1                      Red onion (chopped)

2 cloves          Garlic (finely chopped)

1                      Aubergine (chopped)

2                     Peppers red/orange (chopped)

1 tbsp              Olive oil

3 tsp               Harissa paste

1/2tsp              Vegetable bouillon powder

1 tsp                Smoked paprika

1 tin                 Chopped tomato (400g)

300ml             Water

1 carton            Black beans (230g)

Salt & pepper

 

4                        Duck eggs

50g                    Pecorino cheese (finely grated) – Optional for dairy free option

1 tbsp                 Fresh coriander

 

Method

To make the sauce, sweat off the onions and garlic in olive oil for a few minutes until soft. Then add the rest of the sauce ingredients bring to the boil, then simmer for 1 hr until sauce is reduced, vegetables are soft and the sauce has developed a natural sweetness. Add in the black beans.

 

To bake the eggs split the sauce mixture in to 4 x earthenware dish, make a dip in the middle of the sauce. Crack 1 duck egg into each, grate over the cheese. Place in an 180 oven for 10mins or so until the white has set but the yokes are still runny. Sprinkle over coriander to serve.

 

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