Quick Western Bake

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Be speedy and energy-efficient with this Western “bake” that’s made in the microwave instead of the oven.

Tags: Intermediate, 20 Mins, Breakfast, Brunch and Breads, Eggs, Chicken/Poultry, Fry, President's Choice Blue Menu, Omega 3, Low in Saturated Fat, Good Source of Vitamins/Minerals
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 12  minutes
Total: 27  minutes
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Additional Information

Ingredients

1 medium Yukon gold potato, scrubbed
2 tsp (10 mL) canola oil
1 large sweet onion, finely chopped
1 sweet red pepper, diced
2 clove garlic, minced
Pinch hot pepper flakes
4 PC Blue Menu Turkey Bacon-Style , diced
2 green onions, finely chopped
3 tbsp (45 mL) chopped fresh parsley
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) freshly ground black pepper
6 PC Blue Menu Oméga-3 Eggs - Large

Instructions

  1. Spray 8-inch square (2 L) glass baking dish with cooking spray; set aside.
  2. Using fork, prick potato all over; place on paper towel in microwave. Cook on HIGH for 3 minutes or until fork tender; let cool. Cut into ½ -inch (1 cm) cubes; set aside.
  3. Meanwhile, in large nonstick frying pan, heat oil over medium heat; cook onion, red pepper, garlic and hot pepper flakes, stirring frequently, for about 4 minutes or until softened. Stir in potato cubes, turkey bacon, green onions, parsley, salt and pepper; cook, stirring, for 2 minutes. Transfer to prepared baking dish.
  4. In bowl, lightly whisk together eggs and 3 tbsp (45 mL) water until combined; pour over potato mixture. Cook in microwave on HIGH for 1 minute, remove and stir with a fork. Continue cooking on HIGH for about 2 minutes or until edges are set and centre is slightly loose.

Chef's Tips

Garnish with chopped green onions and serve with whole wheat toast.

Nutritional Information

Per serving:
230 calories
fat 10 g (of which 2 g is saturated)
omega 3 polyunsaturates 0.7 g
sodium 390 mg
carbohydrate 19 g
fibre 3 g
protein 15 g
Low in Saturated Fat
Excellent Source of Vitamin C
Good Source of Vitamin A
Source of Iron