Gut Health

Gut Gastronomy Baked Eggs with Tomatoes, Peppers and Chorizo

Get cosy with this simple, healthy recipe - perfect for Autumn


This is perfect when you need a full meal in the morning, but it can also be eaten as a light supper as it fulfils all the principles of the plan.

Prepare the sauce the night before to give you a head-start in the morning. This may be batch-cooked and frozen successfully. 

Ingredients (Serves 4):

1 green (bell) pepper
12 slices chorizo cooking sausage
100g (3 1/2oz) onion, sliced
1 garlic clove, sliced
250g  (8oz/ 1 cup) canned chopped tomatoes
1 tsp fresh thyme, chopped
1 tsp paprika
Pinch of chilli powder
150ml (1/4pint/ 2/3 cup) chicken stock
1 tsp coconut palm sugar
Pinch of salt
4 organic free-range eggs
Chopped parsley, to garnish
Drizzle of olive oil


Preheat the oven to 170C/gas mark 3 or 325 F

Roast the green pepper in the preheated oven for 20 minutes. When the skin is blistered, allow to cool, then peel, core, deseed and shred into fine strips.

Over a low heat, cook the chorizo in a pan until the fat is released, Then add the onion and fry over a medium heat until golden brown. Add the garlic and cook for two minutes. Reduce the heat and add the tomatoes, thyme, green pepper, paprika, chilli powder, chicken stock, sugar and salt. Cook gently until it reduces to a thick paste.

Divide the paste between four individual cocotte dishes. Make a small indent in each and crack a whole egg into the centre. Bake in the preheated oven for 12 minutes. Alternatively, put the paste in one ovenproof dish or pan, break in the eggs and cook as above.

Serve hot, sprinkled with chopped parsley and drizzled with olive oil.

NUTRITION FACTS: Tomatoes and peppers are packed with antioxidant betacarotene and vitamin C, as well as lycopene, which supports prostate health. Eggs supply every nutrient required for healing and repair.



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