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150 ml
5
75 g
25 g
2.5 ml
2
Garnish :
4 |
milk
eggs
All Bran
whole meal flour
salt
large tomatoes, skinned and chopped or 2
anchovies, chopped
ground black pepper
a knob of margarine
sprigs parsley (optional) |
Method :
-
Heat the oven to 220oC
(425oF), Gas 7.
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Grease a baking tray.
-
To make the bran cakes, beat
together the milk, 1 egg and the All-Bran - leave for about 10
minutes, until the liquid has been absorbed.
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Stir in the flour and salt.
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Divide into 4 and spread in circles
on the baking tray.
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Bake for 20-25 minutes, until
crisp.
-
Meanwhile, melt the margarine in a
small pan.
-
Beat the remaining eggs, season
with salt and pepper and stir in the tomatoes or anchovies (omit the
salt if anchovies are used).
-
Cook the eggs over low heat,
stirring with a wooden spoon.
-
Transfer the bran cakes to a warm
serving dish, pile the egg mixture on top, garnish with parsley, if
liked, and serve at once.
Serves 4
Per
serving : 8 g fat, 7 g fiber
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