Italian baked eggs

Eggs are a staple in my everyday diet. The speed at which I consume a flat of two-dozen eggs is alarming. These small, self-contained wonders pack a lot of nutritional value, despite the bad rep they get from yolks being high in cholesterol. I think the benefits far outweigh the downfalls. Two eggs is a single serving of protein from the meats and alternatives section of Canada’s food guide; every egg has six grams of protein, five grams of healthy fats and only 70 calories; 14 important nutrients such as vitamins A, D and E, folate, iron, zinc and choline are fantastic for your eyes, bones, teeth and skin; and most of the eggs nutritional content is found in the yolk, so enjoy it!

Plus, there are so many ways of making eggs: scrambled, fried, poached, over-easy; plenty of variety. The newest way of preparing eggs that I’ve started following is to bake them. I make Italian baked eggs – also known as eggs with tomato sauce and cheese. Wonderful. Combine it with a slice of buttered toast and a sliced up orange and you’ve a meal of champions! Not a bad post-run option, either. Plus it looks fancier than a plate of scrambled eggs and only takes a couple more minutes.

Italian baked eggs

Serves two

Cook time: 15 minutes or until whites have set

Prep time: five minutes

Ingredients:

• 4 eggs
• 1 cup marinara sauce [I used spaghetti sauce so there were herbs, etc.]
• ¼ cup milk
• ¼ cup sharp cheese [Gruyere; Old Cheddar, etc.]
• 2 tbsp Parmesan cheese
• Kosher salt and pepper, to taste

Directions:

1. Preheat the oven to 425 F, then lightly oil two 10-ounce ramekin dishes.
2. Divide the ingredients between the two dishes: start with the marinara sauce on the bottom of the dish.
3. Crack two eggs into each of the ramekins, then top with the milk and cheese, and season with salt and pepper.
4. Place into the oven until the egg whites have set and cooked through, about 10-15 minutes.

Serve immediately, garnishing with fresh basil if desired.