This chilly weather calls for meals that warm your soul but don’t break the bank.
In these challenging financial times, eggs are one of the most cost-effective natural protein sources – not forgetting that they’re nutrient-rich and delicious too.
Food scientists and dietitians refer to eggs as being nutrient-dense.
- This means that a food is rich in healthy nutrients like protein, fibre, vitamins, and minerals while being low in the nutrients we want to minimise, like excessive amounts of saturated fats, added sugars, and salt (sodium). No wonder the Department of Health’s dietary guidelines for South Africans support eating eggs in moderation daily.
Once again, seeing the sunny side of eggs as an economical food with excellent nutritional value for your money is reassuring. So don’t just think of eggs at breakfast time; they can be included with any meal, any time of the day. Our top budget beating meal, guaranteed to add warmth to a winter’s night, are Eggs Baked in Peri-Peri Chicken livers…yummy!
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Eggs Baked in Peri-Peri Chicken Livers
- Serves 4 (for less than R100)
- Preparation time: 10 minutes
- Cooking time: 20 minutes
Ingredients:
- Olive oil, for frying
- 500 g tub chicken livers, defrosted and cleaned
- Salt and pepper
- 1 onion, sliced
- 2 garlic cloves, crushed
- 5 ml (½ tsp) peri-peri spice
- ½ x 410 g tin tomato puree
- 250 ml (1 cup) plain yoghurt
- 30 ml (2 tbsp) sweet chilli sauce
- Handful parsley, chopped (optional)
- 4 eggs
- 1 small French loaf, sliced and toasted
Method:
- Heat a splash of oil in a frying pan over high and fry the livers for about 5 minutes or until golden, but still pink on the inside. Season with salt and pepper. Remove from the pan and keep aside.
- In the same pan sauté the onion, garlic and peri-peri for about 5 minutes or until browned. Season with salt and pepper. Add the tomato puree, yoghurt and sweet chilli sauce and bring to a boil.
- Reduce heat to medium high. Mix the livers and half the parsley through the sauce. Season with salt and pepper. Use the back of a spoon to make 4 wells in the sauce. Break an egg into each well. Cover the pan and cook for about 5-8 minutes or until the eggs are cooked to your liking. Season eggs with salt and pepper.
- Serve with French loaf toast and remaining parsley sprinkled over.
Load Shedding Tip: This recipe is ideal to make on gas, paraffin or a skottel braai.
