Fridge Friend Recipes
Pork Rib Rack Tray Bake with Egg and Vegetables recipe
A robust tray bake featuring pork rib racks, roasted vegetables and softly baked eggs. It is a satisfying family dinner with plenty of colour and flavour.
70 min · Medium · British Jump to method
Ingredients
- 4 Eggs
- 800 g Pork Rib Racks
- 2 Carrots
- 2 sticks Celery
- 2 Onions
- 200 g Bagged vegetables
- 15 g Margarine
- pinch Salt
- pinch Black pepper
- 1 tsp Rosemary
- 2 cloves Garlic
| Nutrition | Per serving |
|---|---|
| Calories | 622 kcal |
| Protein | 47 g |
| Carbohydrates | 18 g |
| Fat | 40 g |
| Saturated fat | 13 g |
| Fibre | 4.5 g |
| Sugar | 7.5 g |
| Sodium | 280 mg |
Why this works
A protein-rich, high-energy tray bake that provides useful vegetables but is relatively high in fat and saturated fat due to the pork ribs.
High-quality protein. Eggs and pork ribs provide a substantial amount of complete protein, supporting muscle maintenance and satiety.
Micronutrients from vegetables. Carrots, onions, celery and mixed vegetables contribute vitamin A, folate, vitamin C and potassium, alongside some fibre.
Higher saturated fat. Pork rib racks and margarine push saturated fat up, so this is less suitable for those limiting saturated fat or managing cholesterol.
Method
- Preheat the oven to 190°C (Fan 170°C, 374°F, Gas Mark 5).
- Place the pork rib racks in a roasting tin with the carrots, celery, onions and bagged vegetables.
- Dot with margarine and roast for 45-50 minutes until the pork is cooked through and the vegetables are tender.
- Make 4 small wells in the tray and crack in the eggs.
- Return to the oven for 6-8 minutes until the eggs are cooked to your liking.
- Rest for a few minutes before serving straight from the tin.
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