Egg in a Nest

By Nmami Agarwal     18-Aug 2018

Egg in a Nest

This healthy recipe is mouth-watering and is a must try-out. Call it by any name- ‘Egg in a nest,’ basket, toad in a hole, egg in a frame or one-eyed jack; an egg fried in a hole of toast is nothing new, but it’s still amazing. Egg in a nest will bring smiles to the faces of your family members each time you serve the sunny-side up on the breakfast table. Including eggs and other food items rich in fiber will help you deal with your thyroid problems. So, enjoy this recipe which is perfectly cooked with an oozy and delicious yoke.

Nutritional Benefits

The main ingredients of this dish like egg and mushroom are rich in selenium and iodine that helps regulate the thyroid hormones and therefore, are a very good choice for thyroid patients. Also, other ingredients like capsicum are high in dietary fiber and are an excellent source of folates which provide relief from constipation. Milk and paneer are the good sources of protein and calcium.


  • Mushrooms- 2 large

  • Breadcrumbs-5 g

  • Low-fat Milk- 1 tbsp

  • Garlic Powder- ½  Tspn

  • Eggs- 2

  • Scallions, sliced- 5g

  • Green Capsicum- 5g

  • Red Capsicum- 5g

  • Low fat paneer- 5g

  • Olive oil- 1 tsp

  • Black pepper- ½ tsp

  • Salt as per taste

Calories- 98 kcal for 1


  • Clean the mushrooms with a paper tissue and scrape out the gills with a spoon.

  • Place on a sheet pan and bake in an oven at 375 degrees F.

  • Mix breadcrumbs, garlic powder, scallions, capsicum, paneer, black pepper, oil and milk for filling.

  • Apply extra virgin olive oil over the top of each mushroom and rub it around. Flip over and place top-side down on sheet pan.

  • Fill the mushroom caps with the filling and create a hole in the center of each cap.

  • Cook for 10 minutes until the filling binds together and then remove from the oven.

  • Crack and put the egg smoothly in the nest. It’s okay if the white oozes a little off the side into the pan.

  • Bake for another 10-15 minutes or until the egg white is no longer translucent, but the egg whites and yoke are still a bit jiggly.

  • Serve hot and enjoy!

Over to you

So, here is an egg recipe with a very innovative approach. It lives up to the expectations of a perfect dish. Hence, this recipe provides a concentrated source of thyroid-supporting nutrients like protein, B vitamins, fat-soluble vitamins, cholesterol, and minerals.


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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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